Robin’s Fresh Take: All About Yams

by in Robin's Healthy Take, November 11, 2010

sweet potatoes

Now that it’s November, I’m ready to, ahem, yam it up. We typically think of this root vegetable during the cool months and holiday season, but yams are sweet, nutrient-packed and available year-round. Learn all about this superstar veggie and my favorite ways to serve it. Plus: What’s the difference between sweet potatoes and yams?

Sweet Potatoes Vs. Yams
First up, what’s a yam? Lots of folks use yams while calling them “sweet potatoes.” Grocery stores only add to the confusion — the USDA requires the labels on yams to also say sweet potatoes. Here’s how to tell the difference: Yams have copper skin and a deliciously sweet orange flesh, while sweet potatoes have yellow-gray skin and white to yellowish flesh. If you can’t tell from the skin, poke your fingernail into the skin to see the flesh underneath (but don’t tell the produce people I said so).

So, the difference between sweet potatoes and yams is simply variety. Not to confuse you (but in an effort to leave no stone unturned) true “yams” aren’t related to either one – they’re tropical root vegetables with a crisp, bland, white/yellow flesh (and they’re sold mostly in Latin grocery stores so you don’t see them as often).

The Nutrition Facts
Nutritionally, yams rule. Thanks to the orange flesh, yams are brimming with vitamin C and beta carotene, both powerful antioxidants. They also boast potassium and fiber and clock in at about 150 calories per cup.

What to Do With Yams
I love to substitute yams wherever you’d use regular potatoes. They work in all types of dishes, from baked to roasted to mashed with butter and sour cream. My favorite recipe is one I make year-round and it’s super-simple: yams with maple and mandarin oranges.

First, peel and cube about 2 pounds of yams and toss them with a little olive oil. Spread them out on a large baking sheet and sprinkle with Old Bay seasoning. Bake the yams for 30 minutes at 375 degrees. Then, drizzle the yams with maple syrup and arrange mandarin oranges (from a can or jar) all around the baking sheet. Bake for another 15 minutes, until yams are golden brown and fork-tender.

Enjoy!

TELL US: What’s your favorite yam recipe?

Robin Miller is a nutritionist, host of Quick Fix Meals, author of “Robin Rescues Dinner” and the busy mom of two active little boys. Her boys and great food are her passion. Check her out at www.robinrescuesdinner.com.

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Comments (14)

  1. [...] Healthy Eats – Food Network Healthy Living Blog [expanded by feedex.net] Posted in Healthy Eating [...]

  2. Sarah says:

    Actually, most yams sold in the supermarket are in fact sweet potatoes, just a different variety. The word yam was associated with to distinguish it and the rest is history. True yams are harder to find, most often found at international markets.
    http://www.ncsweetpotatoes.com/nutrition/sweet-po

  3. Sue says:

    She actually has it backwards. Sweet potatoes are usually orange in color and yams are usually white or yellow inside. Yam is a misleading term, as they are rarely found in the US. What we see here labeled as yams are actually sweet potatoes. http://en.wikipedia.org/wiki/Sweet_potato

  4. Robin Miller says:

    Wow, I love how this has gotten the discussion going….II tried to convey that the difference is variety – some of my comments didn't make the cutting room floor! Bottom line is, the dark orange flesh makes for a truly awesome and sweet experience! Thanks for clarification for all! Robin

  5. Robin Miller says:

    Please note that I added back in the part I wrote about variety. Clarity is best!

  6. [...] Want to know what to do with your yams? click here for full article. [...]

  7. [...] You can check it out by clicking here! [...]

  8. Janet9967 says:

    Here are two links (one for Yams and one for Sweet Potatoes) that includes their full nutrition content from the Fruits & Veggies More Matters site:

    Yams: http://www.fruitsandveggiesmorematters.org/?page_
    Sweet Potatoes: http://www.fruitsandveggiesmorematters.org/?page_

  9. Lori says:

    Love love how simple this recipe is, and perfect timing for the cooler weather. Looking forward to more ideas I can use for the upcoming Holidays.

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