Did you know that yams are great for boosting immunity ? Because it has a high content of vitamins C , B complex, fiber and protein, this vegetable helps to strengthen the body’s defense, besides being highly nutritious and yielding great dishes. To inspire you to include this vegetable in your daily diet, we have prepared a list of 4 nutritious recipes made with yams. Take a look!
1. Yam puree
To accompany rice and beans at lunchtime, how about investing in a healthy yam puree recipe? In addition to being nutritious, this dish is very simple to prepare and is delicious when added with specific spices.
You will need: 6 yams, 150 ml of skimmed milk, 1 tablespoon of light margarine, 1 tablespoon of extra virgin olive oil, Himalayan pink salt and green scent to taste .
To prepare the puree, start by steaming the yam for about 35 minutes (so it preserves nutrients better). When it is very soft, knead with a fork and, if necessary, use a juicer. Then place the margarine and olive oil in a pan, add the mashed yams and continue mixing. Add a little salt and milk little by little and then add the green smell to taste. Mix some more on low heat and ready – it is delicious!
2. Yam broth with ground beef
How about preparing a very nutritious broth using yams and ground beef? The idea is to make a very creamy recipe, seasoned and rich in vitamins, proteins and minerals to strengthen the immune system . Our tip is to take this broth at night, as an alternative to a lighter and more tasty dinner.
You will need: 10 small yams, 400 g of ground beef, 1 organic Taeq tomato sauce (330 g), 3 onions, 4 garlic cloves, olive oil, salt and a green scent to taste.
To start, peel and cut the yams into cubes. Then, take a pressure cooker, add a little oil, mashed garlic, onion and ground beef. Mix until the meat is cooked and browned. Then add the tomato sauce, the yam, 1 liter of water and close the pan. Cook for 25 minutes under pressure and ready! The result will be a very tasty and nutritious broth.
3. Vegan yam hiding with vegetables and mushrooms
Hide and seek recipes made with potatoes or cassava tend to be very successful. But did you know that it is possible to make a version with yam that is very tasty? To increase, our tip is to bet on a vegan filling of vegetables with mushrooms.
You will need: 10 medium yams, 150 ml of coconut milk, 2 tablespoons of margarine, 1 large onion, 2 cloves of garlic, 1 carrot, 1 zucchini, 1 cup of shimeji mushroom, 1 cup of shitake mushroom, olive oil, salt, black pepper and green smell to taste.
Start by steaming the yam for about 30 minutes. Then, knead with a fork, add the milk, margarine and mix well – until it forms a cream that will serve as dough for the concealer.
Now, you must prepare the filling with the other ingredients: in a pan, put a drizzle of olive oil, the chopped onion, the crushed garlic and sauté a little. Then place the carrots and zucchini cut into cubes and sauté for a few more minutes (leave them al dente). Then add the chopped mushrooms, the seasonings to taste and mix some more to finish the filling.
To finish, just set up the concealer: line the bottom and sides of a serving dish with the yam dough, place the filling and close with another bed of yam. Bake at 180 ° C for about 15 minutes and you’re done!
4. Yam cake
How about preparing a homemade yam cake for the afternoon snack ? There are healthy versions – made with oatmeal instead of wheat flour, for example – that are very tasty and simple to make.
You will need: 2 cups of oatmeal, 4 eggs, 2 tablespoons of coconut oil, 1 cup of cooked and mashed yam, 1/2 cup of coconut milk and 1 tablespoon of yeast.
To prepare, just beat all the ingredients in an electric mixer. At the end, place the dough in a greased pan and bake in the oven at 180 ° C for about 45 minutes.