Amazing Health Benefits of Yams And Nutritional Value

What are Yams?

Yam is the common name for some plant species in the genus Dioscorea (family Dioscoreaceae) that form edible tubers.Yams are perennial herbaceous vines cultivated for the consumption of their starchy tubers in many temperate and tropical world regions. The tubers themselves are also called “yams”, having numerous cultivars and related species.

In parts of the United States and Canada, “yam” is sometimes used to refer to varieties of the unrelated sweet potato (Ipomoea batatas). Yams can be boiled, roasted, baked or stewed and they have many health nutrients which includes Vitamin c, A, D, B6, calcium, iron and potassium. They have many health benefits which includes heart health, helps combat cancer, regulate blood sugar among others.

What is the difference  between Yams and Sweet potatoes?

Do you know the difference between a yam and a sweet potato? Most grocery stores offer two similar-looking tubers — some labeled as yams, and some as sweet potatoes.

Would you be surprised if I told you that all those times you thought you were eating yams, you were likely eating a sweet potato, and that you probably haven’t ever actually had a true yam? And yet yam and sweet potato do mean different things in grocery stores. Here’s the scoop on these tubers, with tips for getting the one you want at the grocery store.

While much of the confusion stems from these names being used interchangeably in U.S. markets and in recipes, sweet potatoes and yams are actually two very different vegetables.

A Yam Is Probably Not a Yam

Let’s clear up one very important point: Sweet potatoes are not a type of yam, and yams are not a type of sweet potato. They are both tuberous root vegetables that come from a flowering plant, but they are not related and actually don’t even have a lot in common.

What’s a (Real) Yam?

Yams are native to Africa and Asia, with the majority of the crop coming from Africa. They are related to lilies, and can be as small as a regular potato or jumbo in size (some grow five feet long!). Yams have a cylindrical shape with blackish or brown, bark-like skin and white, purple, or reddish flesh.

Compared to sweet potatoes, yams are starchier and drier. They’re carried in more grocery stores these days, but your best chance of finding them is to look in international and specialty markets.

What’s a Sweet Potato?

There are many varieties of sweet potatoes, which come from the morning glory family. Skin color can be white, yellow, red, purple, or brown, while the flesh can be white, yellow, orange, or even orange-red. These vegetables have an elongated shape with tapered ends.

Among the numerous varieties of sweet potatoes grown in the U.S., there are two major types.

• Firm sweet potatoes, which have golden skin and paler flesh.
• Soft sweet potatoes, which have copper skin and orange flesh.
• The two types of sweet potatoes cook differently. Firm sweet potatoes still remain firm and a little waxy after cooking, while the soft variety becomes creamy and fluffy.

What Is the Grocery Store Calling a Yam?

So, if true yams aren’t very common in the United States, here’s the big question: What is the grocery store calling a yam? And is there any real difference between what a grocery store calls a yam and a sweet potato? Even though these “yams” aren’t true yams, there is a difference between the two, and you can actually shop smarter by knowing the difference in these labels.

Here’s an interesting little history lesson to explain why there’s so much confusion. As we mentioned above, there are two types of sweet potatoes: “firm” and “soft.” The firm variety was the first to be produced in the U.S., so when “soft” sweet potatoes began to be produced commercially, there was a need to differentiate it from its firm counterpart.

Since the “soft” sweet potatoes slightly resembled true yams, they picked up the name and became what you see labeled as “yams” in most U.S. grocery stores.

Common U.S. Grocery Store Labeling
Yam — Soft sweet potato with a copper skin and deep orange flesh.
Sweet potato — Firm sweet potato with golden skin and lighter flesh.
Ironically, when you want a classic baked sweet potato, with a crisp skin and fluffy orange flesh, or sweet potatoes for Thanksgiving sweet potato casserole, what you should buy will be probably labeled yam. Even though it’s not a yam. It’s a sweet potato. The soft kind.

But just to throw one more wrinkle into this, grocery stores often go rogue with labeling. We’ve bought “yams” (which are really sweet potatoes) that were indeed labeled as sweet potatoes. The takeaway: Know what kind of sweet potato you want for your recipe, and be alert to the yam/sweet potato labeling concept, but also use your eyes to look at the color of the skin and the flesh, if possible.

Nutritional Value Of Yams

Yam is a good source of energy and each 100 grams contain 118 calories. It is mainly composed of complex carbohydrates and soluble fiber. It is an excellent source of B complex vitamins like Vitamin B6, Vitamin B1, riboflavin, folic acid, pantothenic acid and niacin. It also contains a good amount of antioxidants and Vitamin C. It provides around 20% of the required Vitamin C in the body per 100 grams. It also contains small amounts of Vitamin A and beta carotene levels. It is a rich source of minerals like copper, potassium, iron, magnesium, calcium and phosphorus. 100 grams of yam provides 816 mg of Potassium.

Amount Per 100 grams

• Calories 118
• Fat 0.2 g 0%
• Cholesterol 0 mg
• Sodium 9 mg
• Potassium 816 mg 23%
• Carbohydrate 28 g 9%
• Dietary fiber 4.1 g 16%
• Sugar 0.5 g
• Protein 1.5 g 3%
• Vitamin A 2%
• Vitamin C 28%
• Calcium 1%
• Iron 2%
• Vitamin B-6 15%
• Magnesium 5%

Good Source of Vitamin B6:

Yam is a good source of Vitamin B6 which is needed by the body to break down a substance called homocysteine, which can damage blood vessels walls. High levels of homocysteine can also lead to heart attack despite having low levels of cholesterol. Thus, having a good supply of Vitamin B6 in the body is believed to reduce the risk of developing heart diseases. Potassium is an important component of cell and body fluids and controls heart rate and blood pressure by countering the hypertensive effects of sodium. Low intake of potassium-rich food can also lead to hypertension. Dioscorin, a storage protein found in yam is known to benefit people suffering from hypertension. Dioscorin inhabits aniotensin converting enzyme which therefore leads to increased kidney flow and reduced blood pressure.

Where Yams Make an Impact

Yams are rich in carbohydrates, making them a great addition to a well-balanced lunch to fuel you through that afternoon slump. One-half cup contains about 20 grams of carbohydrates, your body’s preferred energy source. Yams shine when it comes to minerals such as potassium, phosphorous, calcium and magnesium. Yams contain rich amounts of vitamin C as well. When it comes to fiber, yams stand out. The typical American fails to get the recommended amount of fiber each day. Aim to get at least 25 grams, suggests the American Heart Association. Based on this recommendation, 1 cup of cubed yams contains more than 25 percent of your daily fiber goal.

Protein

Yams contain relatively little protein. Your body uses protein to build muscle, repair tissue and synthesize biological molecules such as enzymes and hormones. Protein also functions as a fuel source for your body if you don’t consume enough carbohydrates. Registered Dietitian Nancy Clark recommends a daily protein intake of 0.8 grams per pound of body weight. Although yams do not contribute significantly to your daily protein requirements, 1 cup offers over 2 grams of protein.

Carbohydrate

Almost all the carbohydrates in yams–nearly 40 grams in a 1-cup serving–are healthy complex carbs. These carbs fuel your body, allowing you to conserve your protein for uses other than energy production. Yams are also rich in fiber, a type of carbohydrate your body does not digest. While not a fuel source for your body, fiber helps maintain a healthy digestive tract and correlates with a decreased risk of obesity, heart disease and some forms of cancer, states the University of Illinois McKinley Health Center.

Fat

Yams are extremely low in fat, contributing less than 0.25 grams per 1-cup serving. While dietary fat is essential for maintaining healthy cell membranes, cushioning your organs and allowing your body to absorb fat-soluble vitamins, excess dietary fat may lead to cardiovascular disease. The low-fat content of yams may help you reduce your overall dietary fat consumption to a healthy level.

Vitamins

Yams are an excellent source of vitamins C and B6, with 1 cup providing approximately 20 percent of your daily requirement of each of these nutrients. Vitamin C assists in tissue repair and wound healing, and its antioxidant properties help offset the cell-damaging effects of free radicals in your body. Protein metabolism requires vitamin B6, and B6 also functions in the synthesis of red blood cells. Thiamin, another B vitamin, helps you convert carbohydrates to energy, and 1 cup of yams supplies 10 percent of your daily need for this vitamin.

Minerals

Manganese, copper and potassium are abundant in yams, with a 1-cup serving providing roughly 20 percent of each of these essential minerals. The purpose of dietary manganese is not completely understood, says the Texas Heart Institute, although it is essential for good health and may help detoxify your body. Copper helps your body produce proteins such as hemoglobin, elastin and collagen. Potassium is involved in vital processes including energy production, muscles contraction and nerve impulses.

Potassium

The potassium in yams can promote healthy blood pressure. In order to maintain a healthy blood pressure, you need to maintain a balance of sodium and potassium. Yams provide you with 25% of your recommended value of potassium. Because there is so much sodium in the typical American diet, it is much more common to be deficient in potassium than sodium. Eating yams will help you maintain this necessary balance.

These are some of the major nutritional components of yams. You can get the nutritional benefits of yams by baking them, frying them or roasting them. One serving of yams is approximately equal to one cup chopped or one medium yam. Use yams where you would normally use protein or potatoes. Yams are available in many grocery stores or natural food stores throughout the United States.

Vitamin B

Yams contain vast amounts of B vitamins; mostly in the form of B6. Vitamin B6 is necessary to protect blood vessels and the heart. Vitamin B6 facilitates the breakdown of the amino acid, homocysteine. Too much homocysteine in the blood can contribute to heart disease and high blood pressure. Vitamin B6 is also important for mood regulation and energy. If you don’t get enough vitamin B6, you might feel tired and depressed. Vitamin B6 can also hinder weight loss efforts if you are deficient, because it is important for metabolizing other nutrients. One serving of yams can give you 15% of your vitamin B6 requirement.

Sweet Potato Vs. Yam Nutrition

Yams and sweet potatoes are botanically distinct, although the terms are often used interchangeably. Yams have pale flesh and grow in Asia and Africa, while sweet potatoes have bright orange or yellow flesh and grow in tropical regions of the Americas, explains the University of California Cooperative Extension. An 8-ounce serving of yams provides 150 calories compared to 200 calories for sweet potatoes, and both are nutrient-dense foods. However, sweet potatoes hold an edge over yams in certain nutrients.

Protein

Sweet potatoes offer 5 grams of protein in an 8-ounce serving, compared to 2 grams for yams. Neither vegetable is a particularly rich source of protein, a nutrient necessary for muscle building and tissue repair. As with most plant sources of protein, the proteins in yams and sweet potatoes do not provide all the essential amino acids your body needs.

Carbohydrates and Fiber

Both yams and sweet potatoes offer plentiful carbohydrates–40 grams for yams and 45 grams for sweet potatoes per 8-ounce serving. Fiber is abundant in both vegetables as well, with yams supplying 5 grams and sweet potatoes 7.5 grams. Carbohydrates provide your body with sugars, its preferred fuel source, making both yams and sweet potatoes good sources of energy. Fiber, although not digestible, improves your gastrointestinal health and may help you avoid certain cancers as well as obesity, states the University of Illinois McKinley Health Center.

Fat

Both yams and sweet potatoes are very low-fat foods, with less than half a gram of fat per serving. Your body requires some dietary fat to ensure a healthy intake of fat-soluble vitamins and to keep your cell membranes in good working order, but excess fat in your diet may lead to obesity and cardiovascular problems. The low-fat content of yams and sweet potatoes may help you keep your total fat intake in check.

Vitamins

The biggest nutritional difference between yams and sweet potatoes is their vitamin A content. An 8-ounce sweet potato supplies a whopping 270 percent of your daily requirement for this vitamin, which is needed to keep your skin and soft tissues healthy, while the same portion of yams offers only 1 percent. Both vegetables are good sources of vitamin C, vitamin B6, thiamine and pantothenic acid, with 1 cup of sweet potatoes providing between 20 and 50 percent of your daily needs for each of these vitamins, roughly double the amounts that yams contain. Vitamin C helps your body repair wounds and damaged tissues, and vitamin B6, thiamine and pantothenic acid work to metabolize your food and keep your cells in good condition.

Minerals

A 1-cup serving of sweet potatoes gives you half your daily requirements for potassium, copper and manganese. The same amount of yams is also a good source of these minerals, providing 20 percent of your daily needs. Potassium helps with energy production and muscle contraction, while copper plays a role in the synthesis of collagen, hemoglobin and melanin. Manganese’s role in your body is indeterminate, says the Texas Heart Institute, but it is also required for ideal health.

Yam

Amazing Health Benefits of Yams

1. Heart Health

Yams are rich in Vitamin B6 which breaks down homocysteine, which can damage blood vessels walls. High levels of homocysteine can also lead to heart attack despite having low levels of cholesterol. Thus, having a good supply of Vitamin B6 in the body is believed to reduce the risk of developing heart diseases.

Yams also contain potassium which acts as a vasodilator and an important component of cell and body fluids and controls heart rate and blood pressure by countering the hypertensive effects of sodium. Yams has dioscorin which is a storage protein and inhibits aniotensin converting enzyme which therefore leads to increased kidney flow and reduced blood pressure.

2. Helps Reduce Cancer Risk

Yam contains beta carotene and Vitamin C which has anti inflammatory and antioxidants properties. The antioxidant neutralizes free radicals that can damage the body in reaction with DNA and cause cancer.

3.Maintains Blood Sugar

Yams have low glycemic index which means it lowers glucose absorption thereby raising the blood sugar level slowly as compared to simple sugars.

4. Aids in digestion

Yam has fiber which stimulates bowel movement by adding material to the stool thereby reducing constipation. It also contains potassium which aids in healthy digestion and stimulates smooth muscle contraction in the stomach for proper bowel movement.

5. Prevents and Treats Anemia

Yam contains iron and copper which are essential for the production of red blood cells. Iron further improves the blood circulation in the body.

6. Skin Health

Vitamin C and B6 and the antioxidants properties of yam stimulates the production of the skin collagen and brings smoothness and elasticity to the skin thereby preventing wrinkles.

7. Hair Health

Yam contains antocyanins, beta carotene and vitamin A which is highly beneficial for cell growth, including growth of hair. Vitamin A also help produce and protect the oil in the scalp. This will keep the scalp hydrated and will prevent hair fall due to breakage. It will also keep the mane silky and shiny.

8. Source of Energy

Yams contain complex carbohydrates and fibre which gradually slow the rate at which sugars are released and absorbed in the mainstream. Yams are also a good source of manganese, a mineral that aids carbohydrates metabolism and is very important for energy production

9. Brain Health

Several components of yams, such as potassium, folate, and various antioxidants are known to provide neurological benefits. Folate has been known to reduce the occurrence of Alzheimer’s disease and cognitive decline. Potassium has been linked to increased blood flow to the brain and heightens cognition, concentration, and neural activity.

10. Helps fight infections

Vitamin C in yams is powerful natural water-soluble antioxidant that helps the body develop resistance against infectious agents and eliminates cancer-causing free radicals in the body.

11. Heals Skin Diseases & Cures Respiratory Problems:

Yam has been used as a traditional medicine in China, Korea and Japan since centuries. It contains allantoin, a cell proliferate that expedites the healing process when applied topically on ulcers, boils and other skin diseases. Its decoction is also known to stimulate and relieve bronchial irritation, cough and other respiratory problems.

12. Supports Female Endocrine System:

Yam is particularly useful for menopausal women. It contains an enzyme that provides a natural alternative to hormonal replacement in women who have reached menopause.Wild yam is also known to support the female endocrine system. Its root has been traditionally used in conjunction with lactation. Vitamin B6 is an important supplement for Premenstrual Syndrome (PMS) in women, especially the depression that is triggered by it.

Artificial progesterone is also added to some wild yam as progesterone, androgens and cortisone were chemically manufactured from Mexican yarn in the 1960s. One cup of baked yam can provide you with 15.5% of the daily requirement of Vitamin B6. It is antispasmodic which means that it is capable of relieving spasms including those in the intestines that are caused due to muscle cramps. Yam can also be used to cure nausea during pregnancy.

It is a good tonic for the female system as it helps to balance the hormones. Yam is an herb which can help to heal the bodily conditions from a holistic standpoint. It supports the body and stimulates it to heal.

13. Source of Antioxidants:

Yam contains healthy antioxidants which also have anti inflammatory properties. The beta carotene and Vitamin C in this tuber work well to get rid of cancer-friendly free radicals. Free radicals can damage the body in reaction with DNA, so the antioxidants work to reduce the damage caused by these free radicals. It is also an excellent food for those suffering from arthritis and asthma.

14. Low Glycemic Index:

Diabetics can eat yam without worrying about the rise in blood sugar level. Glycemic index of a food reflects the food’s effects on a person’s blood glucose level. Fast glucose absorption is not desirable, so yam raises the blood sugar level slowly as compared to simple sugars and is therefore highly recommended as a low glycemic index healthy food.

15. Increases Nutrient Absorption of the Body:

Daily consumption of yam juice can increase nutrient absorption of the body. It also protects valuable enzymes needed by the body for healthier cells and maintains the good condition of the body. By drinking yam juice, all the vitamins and nutrients of it can be easily absorbed by the body in its liquid form.

16. Improves Cognitive Ability:

Yams also have the ability to increase learning and memory capacity in the human brain. According to a study, people who consumed yam for 6 weeks regularly noticed a significant increase in the cognitive abilities of the subject. This is mainly due to the antioxidant compound present in yams. It can also help to cure Alzheimer’s disease.

17. Source of Energy & Antioxidant:

Yams contain complex carbohydrates and fibre which gradually slow the rate at which sugars are released and absorbed in the mainstream. Being high in fibre, yam keeps you full without putting on those extra kilos. Yams are also a good source of manganese, a mineral that aids carbohydrates metabolism and is very important for energy production and antioxidant defences.

18. Mediates Metabolic Functions:

The vitamins present in yam mediate various metabolic functions in the body. Carotenes are very essential to convert Vitamin A in the body. Vitamin A maintains healthy mucous membranes and skin. It also improves vision. Vitamin C in yam plays an important role in anti-ageing, improves immunity, wound healing and bone growth.

19. Helps in RBC Production:

The minerals present in Yam also play major roles in the body. Copper is very useful for the production of red blood cells and improves blood flow in the body. Iron further improves the blood circulation in the body. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.

20. Delays Ageing Signs:

Yam has amazing anti-ageing benefits. It contains amazing skin-friendly nutrients like beta carotene, Vitamin C, Vitamin B6 and antioxidants which can help to prevent wrinkles and other signs of ageing

21. Stimulates Collagen Production:

It contains a high amount of antioxidants which protect the skin from harsh sun rays and environmental hazards. It stimulates the production of the skin collagen and brings smoothness and elasticity to the skin. Yam also renews damaged skin and improves the appearance of the skin.

Face packs:
Boil some yam and leave aside to let it cool. Mash it properly and add a dollop of honey. Apply it all over the face and let it stay for 30 minutes. You can also soak your feet in the boiled water to calm and relax your feet. Cut slices of yam and place them on your eyes. Tubers have natural bleaching properties which help to reduce stubborn dark circles and rejuvenate the eyes and treat wrinkles as well.

Yam can also help to treat crow’s feet. They are high in Vitamin A which boosts collagen and helps to reduce wrinkles. Boil the yam for around 20 to 30 minutes and cut in into cubes. Mash the yam with the help of a masher and add plain yoghurt to it. Apply the pack on your feet and leave it for 30 minutes. This pack will moisturize and exfoliate the skin to treat the ailment.

22. Promotes Hair Growth:

Yam is considered as an excellent source of natural health promoting compounds like antocyanins (17) and beta carotene. It also contains Vitamin A which is highly beneficial for cell growth, including growth of hair. A deficiency in beta carotene can lead to dry, dull and lifeless hair which flakes off into dandruff.

23. Hydrates Scalp:

Vitamin A in yam helps to produce and protect the oil in the scalp. This will keep the scalp hydrated and will prevent hair fall due to breakage. It will also keep the mane silky and shiny. Thus, yam can help to maintain hair and a fabulous scalp.

24. Prevents Premature Hair Greying:

Yam will also prevent premature greying as it contains a good amount of Vitamin B6 which creates melanin and gives the hair its colour.

25. Promotes Blood Circulation In The Scalp:

Iron in yam helps the red blood cells to carry oxygen and promote blood circulation in the scalp. Low levels of iron in the body can lead to hair loss and baldness in both men and women. Thus, regular consumption of yam will prevent hair loss and will promote hair growth.

Selection And Storage Of Yams

Yams are available all year around but are mainly harvested in the month of August. Nigeria and Ghana celebrate a new yam festival every year with great pomp.

The flesh is white to light pink in colour and some are even available in yellow colour. Choose yams that are firm and do not have any cracks, bruises or spots. Do not buy refrigerated yams as cold temperatures can alter their taste. Yam should be stored after drying several hours in the sunlight in the barn. This way, they can be kept for several hours without refrigeration. Yams should ideally be stored in a cool, dark and well ventilated place. You can cut it in sections and store in the refrigerator. But it is best if consumed at the earliest.

Yam, however, cannot be eaten raw and should be cooked properly before eating as it contains many naturally occurring plant toxins. Yam should be peeled and cooked to remove the bitter proteins. Japanese yam can be eaten raw in salads or grated unlike the African yam. It has a rich starchy flavor. You can also soak yam in vinegar water solution to neutralize oxalate crystals in the skin. Yams taste creamy and turn quite firm when cooked. Cooked yam has an earthy taste with slight sweetness.

Yam can be used in a variety of cuisines, either boiled, baked, fried and even roasted. It can also be used in the preparation of cakes, muffin and bread. You can also puree cooked yam or can add chunks of yam to your roasted vegetables or meat. You can also use yam as a supplement in capsule form. It works really well especially for women’s health as it helps to support the female system.

Researchers have concluded that roasted yam is a better option than boiled yams as yams, when boiled can lead to some nutritional loss. Wet heat cooking or steaming is the best mode of cooking yam, as this avoids submerging the food in water and risking excessive leeching of water soluble nutrients.

Types of Yams

African Yams

There are four types of yams that grow in Africa. The aerial yam, or air potato, contains tubers that grow off thick winding vines in the air, not underground as with most other types of yams. The aerial yam weighs one to four pounds and sometimes contains a toxic substance.

West Africans process the white Guinea yam to make their national dish, called “fufu.” The white yam may be stored up to seven months before using it. The yellow Guinea yam is prevalent in West African forest zones. This type of yam does not store as well as the white variety and takes an additional four months to mature. African bitter yams contain a toxin that is bitter to taste, but repeatedly boiling them in water can remove the toxin so they are safe to eat.

Asian Yams

Asia grows six types of yams for consumption. The Chinese, or cinnamon, yam is most common in Southeast Asia and is difficult to harvest because the tubers grow directly down into the ground. This downward growth is paired with a length of more than 5 feet, so digging up the yams is extremely time-consuming. Asians use this type of yam to make a cooking starch that will store for months, because the vegetable itself does not store well and is considered a lesser yam.

The Asian greater yam is the oldest variety in the region and can be stored five to six months before use. This type of yam needs a large amount of rain–at least 60 inches per year–to reach its mature size of up to 130 pounds. There are hundreds of varieties of the greater yam that consistently produce tubers weighing eight to 22 pounds, including a fingered yam. This variety has small finger-like areas that grow off the main tuber.

The Japanese yam is slim and brittle, reaches 6-foot lengths and contains a naturally occurring digestive aid. Harvesting this type of yam requires skill to not break the vegetable. Asia also produces a bitter yam that may have the toxin removed by boiling repeatedly so that it is safe to eat.

South American Yam

South America grows only one type of yam, the cush-cush. It is mass-producing, bearing tubers in clusters of up to a dozen. This yam is small and long and releases the odor of bacon and eggs when it is cooking. This yam has the lightest fluffy texture of all yams.

Yam Simple Recipes

Mustardy Kale Salad With Roasted Sweet Potato and Apple

Packed with protein and fiber, this hearty main course salad is a nutritional powerhouse. Combine the kale, roasted sweet potato, chopped apple, and almonds in a large bowl and drizzle with a tangy mustard vinaigrette. Once dressed, massage the kale with clean hands to make the salad more palatable.

Ingredients

• 2 sweet potatoes (about 2 pounds), cut into 3/4-inch pieces
• 6 tablespoons olive oil kosher salt and black pepper
• 3 tablespoons fresh lemon juice
• 2 tablespoons Dijon mustard
• 2 bunches Tuscan or lacinato kale or
• 1 medium bunch curly kale, thick stems removed and leaves torn into bite-size pieces (about 10 cups)
• 1 Pink Lady or Honey
• crisp apple, thinly sliced
• 1/4 cup chopped roasted almonds
• 4 ounces shaved pecorino

How to Make It

1. Heat oven to 400° F. Toss the sweet potatoes with 2 tablespoons of the oil and ¼ teaspoon each salt and pepper on 2 rimmed baking sheets.
2. Roast, rotating the sheets and tossing the potatoes halfway through, until lightly browned and tender, 18 to 20 minutes. Let cool slightly.
3. Meanwhile, whisk together the lemon juice, mustard, the remaining 4 tablespoons of oil, and ¼ teaspoon each salt and pepper in a large bowl.
4. Add the kale and rub together with clean hands to tenderize and coat the leaves. Add the apple, almonds, and sweet potatoes and toss to combine. Serve the salad topped with the shaved pecorino

Cheesy Roasted Sweet Potatoes

• 4 small sweet potatoes, halved lengthwise
• 2 tablespoons olive oil kosher salt and black pepper
• 3 ounces fontina, grated (3/4 cup)
• 1 1/2 ounces Parmesan, grated (1/3 cup)

1. Heat oven to 425° F. Rub the potatoes with the oil and season with ¼ teaspoon each salt and pepper. Bake, cut-side down, on a rimmed baking sheet, until golden brown and tender, 18 to 22 minutes.
2. Turn oven to broil. Combine the fontina and Parmesan in a small bowl. Turn the potatoes cut-side up and top with the cheese mixture, dividing evenly. Broil until the cheese is melted and golden brown, 2 to 3 minutes. Sprinkle with more pepper, if desired. Serve warm.

Negative Effects Of Yam

Yam is not an allergenic food and does not contain too much of oxalates or purines but precautions should be exercised while consuming. Speak to your doctor if you suffer from kidney or gall bladder ailment as even the small amount of oxalates can also cause kidney damage. People who have a healthy digestive tract are better able to absorb the nutrients of yam without any side effects. There might be side effects like nausea, vomiting, headache and diarrhoea. Do seek medical attention if any of these side effects occur. Since wild yam is a disenin, it can react with estriol in the body and could make birth control ineffective. Pregnant and lactating mother should avoid wild yam.