Purple yam proves to be a delectable addition to a wide range of dishes, imparting a unique and visually striking color palette. Its nutritional profile and reminiscent sweet potato-like texture make it an exceptional edible tuber. Beyond its culinary appeal, this savory vegetable has also found its place in traditional medicine, boasting a rich array of vitamins, minerals, and antioxidants. Its merits extend to metabolic regulation, weight management, elevation of beneficial cholesterol levels, and a host of healing properties.
The health-enhancing attributes of purple yams can be chiefly attributed to their content of acylated anthocyanin, a pivotal antioxidant compound. Consequently, this root vegetable emerges not only as a palate-pleasing treat but also as a wholesome alternative to less nutritious snacks like chips and candies. As we delve deeper, let's explore the nutritional facts, health advantages, and potential cautionary notes associated with this remarkable tuber.
What Is Purple Yam?Purple yam, scientifically named Dioscorea alata, is a type of yam belonging to the Dioscoreaceae family. It is commonly known as ube in the Philippines and goes by different regional names, including water yam and winged yam. Distinguished by its striking purple or deep violet-hued flesh, purple yam stands out from other yam varieties.
Purple yam is a starchy, tuberous root vegetable that holds a prominent place in the culinary traditions of various Asian and African cuisines. It enjoys particular popularity in Filipino, Indonesian, and Vietnamese cooking. Characterized by a mildly sweet and nutty flavor, this yam's unique color not only enhances the visual appeal of dishes but also adds a distinct culinary dimension.
Beyond its culinary uses, purple yam is recognized for its potential health benefits. It boasts a wealth of antioxidants, dietary fiber, vitamins, and minerals. It is believed to promote digestive well-being, aid in blood sugar management, boost immune function, and offer a range of nutritional advantages.
Purple yam lends itself to diverse culinary preparations, including boiling, mashing, frying, roasting, or incorporation into various dishes and desserts. This versatile and nourishing ingredient enriches the flavor and aesthetic of a wide variety of culinary creations.
Nutrition Facts Of Purple YamPurple yam, also known as ube, is a nutritious root vegetable that offers a range of health benefits. Here are the nutrition facts for purple yam per 100 grams of raw, uncooked yam:
Calories: 118 kcal
Carbohydrates: 27.9 grams
Dietary Fiber: 4.1 grams
Sugars: 0.5 grams
Protein: 1.4 grams
Fat: 0.2 grams
Vitamins and Minerals:
Vitamin C: 18.0 mg (30% of the Daily Value)
Vitamin B6 (Pyridoxine): 0.29 mg (15% of the Daily Value)
Vitamin A: 1127 IU (22% of the Daily Value)
Vitamin E: 0.35 mg (2% of the Daily Value)
Potassium: 816 mg (23% of the Daily Value)
Phosphorus: 38 mg (4% of the Daily Value)
Magnesium: 25 mg (6% of the Daily Value)
Iron: 0.35 mg (2% of the Daily Value)
Calcium: 17 mg (2% of the Daily Value)
Copper: 0.169 mg (8% of the Daily Value)
Manganese: 0.377 mg (19% of the Daily Value)
Health Benefits Of Purple Yam
# Rich in Antioxidants Purple yam is loaded with antioxidants, particularly anthocyanins. These compounds help combat free radicals in your body, reducing oxidative stress and lowering the risk of chronic diseases.
# Supports Digestive Health High in dietary fiber, purple yam aids digestion by promoting regular bowel movements, preventing constipation, and supporting a healthy gut microbiome.
# Boosts Immune Function The presence of vitamins C and A in purple yam helps strengthen the immune system, protecting your body from infections and illnesses.
# Manages Blood Sugar Despite its natural sweetness, purple yam has a low glycemic index, meaning it releases sugar into the bloodstream slowly. This can help stabilize blood sugar levels, making it a suitable choice for those with diabetes.
# Heart Health Potassium, found in ample amounts in purple yam, supports heart health by regulating blood pressure and reducing the risk of cardiovascular diseases.
# Weight Management The fiber in purple yam helps you feel full for longer, reducing overall calorie intake and aiding in weight management.
# Supports Skin Health The vitamins and antioxidants in purple yam contribute to healthy, glowing skin. They protect against signs of aging and promote collagen production for skin elasticity.
# Improves Brain Function Purple yam contains essential nutrients like vitamin B6, which supports cognitive function, memory, and mood regulation.
# Bone Health A good source of calcium and magnesium, purple yam helps maintain strong and healthy bones, reducing the risk of osteoporosis.
# Anti-Inflammatory Properties Purple yam possesses anti-inflammatory properties that can help alleviate symptoms of inflammatory conditions such as arthritis and asthma.
Ways to Incorporate Purple Yam Into Your Diet:
Purple Yam Smoothie: Blend purple yam with fruits and yogurt for a delicious and nutritious breakfast option.
Ingredients 1/2 cup of cooked and mashed purple yam (ube)
1 ripe banana
1/2 cup of Greek yogurt or a dairy-free alternative
1/2 cup of almond milk or your preferred milk
1-2 tablespoons of honey or maple syrup (adjust to taste)
1/2 teaspoon of vanilla extract
A pinch of cinnamon (optional)
Ice cubes (optional, for a colder smoothie)
Method - Start by cooking and mashing the purple yam. You can steam or boil it until it's soft and then peel and mash it. Allow it to cool before using it in the smoothie.
- In a blender, add the cooked and mashed purple yam, ripe banana, Greek yogurt (or dairy-free alternative), almond milk, honey or maple syrup (adjust sweetness to your liking), vanilla extract, and a pinch of cinnamon if desired.
- Blend all the ingredients together until you achieve a smooth and creamy consistency. If you prefer a colder smoothie, you can add a handful of ice cubes and blend again until well combined.
- Taste the smoothie and adjust the sweetness or thickness by adding more honey, yogurt, or almond milk as needed.
- Pour the Purple Yam Smoothie into a glass. You can garnish it with a slice of purple yam or a sprinkle of cinnamon for added flair.
- Sip and savor your delicious and nutritious Purple Yam Smoothie. It's a great way to incorporate the unique flavor and health benefits of purple yam into your diet.
Purple Yam Fries: Slice purple yam into fries, lightly coat with olive oil, and bake for a healthier alternative to regular fries.
Ingredients 2 medium-sized purple yams (ube)
2 tablespoons of olive oil
1 teaspoon of garlic powder (optional)
1 teaspoon of paprika (optional)
Salt and pepper to taste
Fresh parsley or cilantro (for garnish, optional)
Method - Preheat your oven to 425°F (220°C). This high temperature will help make the fries crispy.
- Wash the purple yams thoroughly under running water to remove any dirt. Then, peel the yams using a vegetable peeler.
- Slice the peeled purple yams into thin strips, similar to the size and shape of traditional French fries. Try to keep the pieces as uniform as possible to ensure even cooking.
- In a large bowl, toss the purple yam fries with olive oil, garlic powder (if using), paprika (if using), salt, and pepper. Make sure the fries are evenly coated with the seasonings.
- Line a baking sheet with parchment paper or lightly grease it with cooking spray. Arrange the seasoned purple yam fries in a single layer on the baking sheet, making sure they are not crowded. Crowding the fries can make them soggy instead of crispy.
- Place the baking sheet in the preheated oven and bake for 25-30 minutes, or until the purple yam fries are crispy on the outside and tender on the inside. You can flip the fries halfway through the baking time for even cooking.
- Once the purple yam fries are done, remove them from the oven and let them cool for a minute. Garnish with fresh parsley or cilantro if desired.
- Serve the purple yam fries hot with your favorite dipping sauce. They are delicious on their own or with ketchup, aioli, or any dipping sauce of your choice.
Purple Yam Desserts: Create delightful desserts like ube halaya or purple yam ice cream for a sweet treat with added health benefits.
Ingredients 2 cups of grated purple yam (ube)
1 can (14 ounces) of condensed milk
1 can (12 ounces) of evaporated milk
1/4 cup of butter
1/2 cup of sugar (adjust to taste)
1/4 teaspoon of salt
1 teaspoon of vanilla extract (optional)
Grated cheese or desiccated coconut for garnish (optional)
Method- Wash and peel the purple yam, then grate it using a fine grater. You can also use frozen grated purple yam, which is readily available in some stores.
- In a large pan or saucepan, combine the grated purple yam, condensed milk, evaporated milk, sugar, and salt. Mix everything together until well combined.
- Place the pan over low to medium-low heat. Continuously stir the mixture to prevent it from sticking to the bottom of the pan and to achieve a smooth and creamy consistency. This process can take about 30-40 minutes, so be patient and keep stirring.
- After about 20-25 minutes of cooking, add the butter to the mixture. Continue stirring until the butter is fully incorporated.
- You'll know the Ube Halaya is done when it thickens and easily pulls away from the sides of the pan. It should have a consistency similar to mashed potatoes. You can also add vanilla extract for flavor at this stage if you like.
- Remove the Ube Halaya from the heat and let it cool. It will continue to thicken as it cools down. Once it reaches your desired consistency, transfer it to a serving dish or containers.
- You can garnish your Ube Halaya with grated cheese for a savory contrast or desiccated coconut for added texture.
- You can serve Ube Halaya warm as a comforting dessert or let it cool and refrigerate it until it's cold. Many people prefer it chilled.
- Ube Halaya can be enjoyed on its own or as a filling for pastries, cakes, or as a topping for ice cream.
Purple Yam Soup: Make a hearty and nutritious soup by adding purple yam to your favorite vegetable or chicken broth.
Ingredients 2 cups of grated purple yam (ube)
1 medium-sized onion, chopped
2 cloves of garlic, minced
1 tablespoon of cooking oil (e.g., vegetable or canola oil)
4 cups of chicken or vegetable broth
1 cup of coconut milk
Salt and pepper to taste
Optional toppings: fried garlic, green onions, or coconut cream
Method- Wash, peel, and grate the purple yam using a fine grater. Set it aside.
- In a large pot, heat the cooking oil over medium heat. Add the chopped onions and minced garlic, and sauté until the onions become translucent and fragrant.
- Add the grated purple yam to the pot and continue sautéing for a few minutes. This helps to release the natural flavors of the yam.
- Pour the chicken or vegetable broth into the pot, covering the sautéed ingredients. Stir well to combine and let it simmer over medium-low heat for about 15-20 minutes, or until the purple yam is tender and cooked through.
- Using an immersion blender or a regular blender, carefully blend the soup until it becomes smooth and creamy. If using a regular blender, be cautious as the mixture will be hot. Blend in batches if necessary.
- Return the blended soup to the pot and stir in the coconut milk. Continue simmering over low heat for an additional 5-7 minutes, allowing the flavors to meld together. Season with salt and pepper to taste.
- If the soup is too thick for your liking, you can add more broth or coconut milk to reach your desired consistency.
- Ladle the Purple Yam Soup into bowls. You can garnish it with fried garlic, chopped green onions, or a drizzle of coconut cream for added flavor and presentation.
Enjoy: Serve the soup hot and savor the unique combination of sweet and savory flavors.
Purple Yam Porridge: Cook purple yam into a creamy porridge with coconut milk and a touch of sugar for a comforting dish.
Ingredients 2 cups of grated purple yam (ube)
1 can (13.5 ounces) of coconut milk
1/2 cup of glutinous rice (malagkit) or regular rice (jasmine rice works well)
1/2 cup of sugar (adjust to taste)
4 cups of water
A pinch of salt
Optional toppings: sliced bananas, jackfruit (langka), sweet potatoes, or tapioca pearls (sago)
Optional garnish: fried coconut strips (latik)
Method- If using glutinous rice, rinse it thoroughly until the water runs clear. If using regular rice, there's no need to rinse it.
- In a large pot, combine the rice and 4 cups of water. Bring it to a boil, then reduce the heat to low, cover, and simmer until the rice is fully cooked and the mixture becomes thick and porridge-like. Stir occasionally to prevent sticking. This can take about 20-25 minutes for regular rice or longer for glutinous rice.
- Once the rice is fully cooked and the mixture is thick, add the grated purple yam (ube) to the pot. Stir well to combine.
- Pour in the coconut milk and continue cooking over low heat. Stir the mixture continuously to avoid curdling and to ensure the coconut milk is fully incorporated.
- Add the sugar and a pinch of salt to the pot. Adjust the sweetness to your liking by adding more sugar if needed. Stir until the sugar is dissolved, and the porridge becomes sweet and creamy.
- Let the Purple Yam Porridge simmer for an additional 10-15 minutes, stirring frequently. This allows the flavors to meld, and the porridge will thicken further.
- Taste the porridge and adjust the sweetness or saltiness as desired. You can also adjust the thickness by adding more coconut milk or water if needed.
- Ladle the Purple Yam Porridge into bowls. You can top it with sliced bananas, jackfruit, sweet potatoes, or tapioca pearls (sago) for added texture and flavor.
- For an extra touch, garnish the porridge with fried coconut strips (latik) or additional grated purple yam.
- Serve the Purple Yam Porridge hot or at room temperature as a delightful dessert or snack.