Delicious Foods Encyclopedia you make from Yam let know the diverse useof Yams or Yum in cooking,uncovering their health benefits andeasy preparation techniques

Discover the culinary potential of yams through recipes, cooking tips, and their nutritional benefits. This article guides you in exploring this versatile tuber's rich flavors and global culinary applications, offering insights into health benefits and easy-to-follow cooking techniques.

Ingredients:

• 2 large yams, peeled and cut into wedges
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 2 sprigs fresh rosemary, finely chopped
• Salt and pepper to taste

Instructions:

1-Preheat your oven to 400°F (200°C).

2-In a bowl, toss the yam wedges with olive oil, minced garlic, chopped rosemary, salt, and pepper until evenly coated.

3-Arrange the seasoned yam wedges in a single layer on a baking sheet lined with parchment paper.

4-Roast in the preheated oven for 25-30 minutes or until the yams are tender and lightly golden, flipping halfway through cooking.

5-Once roasted, remove from the oven and let them cool slightly before serving.

6-Garnish with additional chopped rosemary if desired and serve as a flavorful side dish or snack.

Enjoy the delicious combination of caramelized yams with aromatic garlic and rosemary!

Nutritional Values:

Yam (2 large):

• Calories: 296
• Carbohydrates: 70g
• Fiber: 10g
• Protein: 4g
• Fat: 1g
• Vitamin C: 42mg (70% DV)
• Vitamin B6: 1.2mg (60% DV)
• Potassium: 1778mg (51% DV)

benefits:

• Rich in Fiber: Yams are a good source of dietary fiber, which aids in digestion and promotes gut health.
• High in Potassium: Potassium in yams helps regulate blood pressure and fluid balance in the body.
• Vitamin C: Yams contain vitamin C, an antioxidant that supports immune function and collagen production.
• Vitamin B6: This vitamin plays a crucial role in metabolism and brain health.

Olive Oil (2 tablespoons):

• Calories: 238
• Total Fat: 27g
• Saturated Fat: 3.7g
• Monounsaturated Fat: 18g
• Polyunsaturated Fat: 3.5g
• Vitamin E: 3.3mg (17% DV)

benefits:

• Healthy Fats: Olive oil is rich in monounsaturated fats, which can help reduce the risk of heart disease and inflammation.
• Vitamin E: Olive oil contains vitamin E, an antioxidant that helps protect cells from damage.
• Anti-inflammatory Properties: Olive oil has anti-inflammatory properties that may benefit heart health and reduce the risk of chronic diseases.

Garlic (3 cloves):

• Calories: 13
• Carbohydrates: 3g
• Fiber: 0.2g
• Protein: 0.6g
• Vitamin C: 3.2mg (5% DV)

benefits:

• Antioxidant Properties: Garlic contains compounds like allicin, which have antioxidant properties that may help reduce the risk of chronic diseases.
• Heart Health: Garlic may help lower blood pressure and cholesterol levels, reducing the risk of heart disease.
• Immune Support: Garlic has antimicrobial properties and may help support the immune system.

Rosemary (2 sprigs):

• Calories: 4
• Carbohydrates: 1g
• Fiber: 0.4g
• Protein: 0.2g
• Vitamin C: 1.5mg (2% DV)
• Iron: 0.1mg (1% DV)

benefits:

• Antioxidants: Rosemary is rich in antioxidants, which help neutralize free radicals and reduce oxidative stress in the body.
• Anti-inflammatory: Rosemary contains anti-inflammatory compounds that may help reduce inflammation and improve circulation.
• Brain Health: Some studies suggest that rosemary may improve cognitive function and memory.

Total Nutritional Values (Approximate):

• Calories: 551
• Carbohydrates: 74g
• Fiber: 10.6g
• Protein: 5.8g
• Total Fat: 28g
• Saturated Fat: 3.7g
• Monounsaturated Fat: 18g
• Polyunsaturated Fat: 3.5g
• Vitamin C: 46.7mg (78% DV)
• Vitamin B6: 1.2mg (60% DV)
• Vitamin E: 3.3mg (17% DV)
• Potassium: 1778mg (51% DV)
• Iron: 0.1mg (1% DV)

Please note that these values are approximate and can vary based on factors such as the size and variety of the ingredients used.