Here's A Delicious Yam Porridge Recipe
Different types of yam exist in Africa such as the white, yellow and sweet yam found in some parts of West Africa. Any of these yams can be used to prepare a delicious pot of yam porridge, garnished traditionally with dry/smoked fish and any kind of green vegetables, including pumpkin, parsley, bitter leaf, scent leaf or green amaranth. Find out all you need to know on yam porridge and directions for cooking.
How to cook yam porridge
Yam porridge is tasty, lovable and easy to prepare. To prepare a pot of delicious yam porridge, follow the recipe below.
- 1 kg white yam
- Red Palm Oil
- 2 big stock cubes
- 1 medium onion
- Habanero or Chilli Pepper & Salt
- 1 smoked fish (mackerel)
- 1 tablespoon ground crayfish
- Fresh green vegetable
- Peel and cut the yam tuber into medium sizes, then wash and put in a clean pot.
- Wash and cut the onions into tiny pieces. Afterwards, blend your chilli pepper and set all of it aside.
- Then soak your dry fish and pick the bones.
- Pour enough water into the pot so that it covers the cube of yams, then cover and start cooking with medium or high heat. Now is the time to put your dry fish if you’re using any.
- Add your crayfish, pepper, onions, stock cubes, smoked fish, and palm oil when the yams boil for some time. Then cover the pot and cook until it’s done.
- Add some salt to taste, stir very well and then cook for about five minutes at night heat.
- Now add your green vegetables, stir and leave for five minutes before serving.
Health benefits of yam
Yam is starchy and not sweet, with a lot of nutrients and vitamins such as fibre, protein, folate, thiamine, vitamin C, B5, manganese, potassium, and magnesium. However, amidst all of these nutrients and vitamins, yam has a higher concentration of fibre, potassium, and manganese. Below are ways these nutrients and vitamins benefit your body:
- Improves digestion: Yam contains resistant starch that behaves in similar ways to soluble fibres. Resistant starch goes through your stomach to your colon where it increases your digestive enzymes.
- Improves brain function: Yam is a good bet for those looking to improve their brain function. According to one study, those who ate yams supplements showed higher brain function than those who didn’t.
- Reduces inflammation: Yam is an anti-inflammatory food that can help reduce inflammation. Inflammation is connected to diseases like diabetes and heart disease. The antioxidants in yam help combat inflammation.
- Supports a healthy heart: To keep a healthy heart, the sodium level in your bloodstream needs to be maintained. Yam does this by removing excess sodium in the bloodstream, thereby preventing disease like stroke and hypertension.
- Cholesterol levels: Yam does a good job in helping control your cholesterol level. Soluble fibre helps with this by binding cholesterol and removing it from the body. According to one study, women who ate 18 ounces of yams per day within 30 days had their cholesterol levels drop.
Yam does important work in your body, from helping with heart issues to sugar levels and bowel movements. Yam porridge is a great way to incorporate yam into your diet.
Also read: Baby Food Recipes For Your 9-Month-Old