Benefits of yams win over lots of winter fans

Brown with a rough, hairy coating, yams are ugly in the eyes of many. But in traditional Chinese medicine, it is an outstanding health food which can help reinforce energy and nourish blood. And now, from November to January, is the best time for yams.

The benefits of this vegetable were first identified more than 2,000 years ago with the "Shennong Bencao Jing" (Shennong's Herbal Classic) recording that "neutral" yam can help reinforce energy, dispel pathogenic cold and dampness, nourish muscles and improve hearing and eyesight.

Famous Ming Dynasty (1368-1644) pharmacist Li Shizhen concluded that yams helped to reinforce blood and energy, benefited the kidneys, spleen and stomach, stopped diarrhea, dissolved phlegm and nourished skin and hair.

Eating cooked yam every day can help relieve diarrhea in cold weather and nourish lungs and relieve chronic coughing and asthma. Yam congee can help nourish skin and hair in dry weather.

Yams are also a recommended dietary ingredient for people with anemia, chronic intestine inflammation, poor appetite and indigestion although they are not recommended for those with constipation.

Resent research also shows that rich mucoprotein in yams can promote protein absorption and improve immunity. It can also help prevent hardening of arteries and relieve high blood sugar.

Its rich dioscin helps improve cell metabolism and adjust internal secretion, thus helping perfect skin and lengthen one's life.

Yams can be steamed, stewed, fried or baked, but uncooked yams preserve their nutrition the best. Cooking at a high temperature decreases the activity of amylase as well as destroying many microelements such as zinc, calcium, selenium and iron.

Fresh yam juice is an easy way to consume uncooked yam while you can also make mashed yam with soy sauce and seaweed.

If you don't like the taste of uncooked yam, steaming is a good idea as it tastes good and also preserves most of the nutrition.
To prepare, put peeled yam in a bowl with some Chinese wolfberries and honey and steam over water, or just put it above the rice you are cooking. Spreading some sesame or walnuts pieces on top can make it taste even more delicious.

Cold dishes in which yams are mixed with other vegetables are also a healthy option. Mixing yam slices with celery, kelp and vinegar can not only promote good appetite, but also help digestion and relieve constipation.

Thick and sticky yam juice is best absorbed by the body when it is cooked with congee. Yam and burdock congee can help relieve coughing and nourish the lungs.

Peeled yam will oxidize (turn dark) quickly so putting the yam slices in brine is a good preventative measure. And if the sticky juice makes it difficult for you to wash or peel, soak the yam in vinegar water to prevent slippery in hands.

Some people can suffer an allergic reaction to peeling yams after touching the skin, so soak your hands in vinegar water beforehand.

Cold yam, cress and golden mushroom with dressing

Ingredients:

Yam (10-12cm), cress (50g), golden mushroom (50g), salt and salad dressing

Preparation:

1. Peel and chop the yam into fine slices and soak in brine.

2. Quickly cook the golden mushroom and cress respectively.

3. Mix the ingredients and stir with dressing.

Function: Helps improve metabolism of sugar, digestion, loose bowels and relieves high blood fat. It is strongly recommended for those with high blood pressure and diabetes.

Yam and black fungus
Ingredients:

Black fungus (50g), yam (10-12cm), 1 green pepper, 1 red pepper

Preparation:

1. Peel and chop the yam into slices. Chop the peppers and soak black fungus.

2. Fry black fungus first, then add yam slices. Add pepper slices last.

Function: Helps dispel toxins and perfect skin. It can also help reinforce energy, nourish lungs and prevent thrombus.

Mashed yam with broccoli

Ingredients:

Yam (10-12cm), 4 pieces of broccoli, seaweed, soy sauce, lemon juice, mayonnaise and pepper

Preparation:

1. Peel and chop the yam; slice the broccoli.

2. Cook the yam in water for 45 minutes before adding broccoli and heat for another minute.

3. Filter the ingredients and mashed the yam.

4. Mix the mash with seaweed and other flavorings.

Function: Benefits spleen and stomach, helps improve digestion and relieves stomach ache. It is recommended for chronic stomach inflammation patients and those with a poor appetite and indigestion.

Yam, pearl barley, wolfberry and qian shi (gordon euryale seed) congee

Ingredients:

Yam (10g), pearl barley (15g), "qian shi" (15g), wolfberries (5g) and rice

Preparation:

1. Peel and chop the yam.

2. Make congee with the ingredients.

Function: Helps reinforce blood and energy quickly. It is recommended for those with a weak constitution.