What Is Yam Flour And How Is It Used?
What To Know
- Yam flour is a versatile ingredient that can be used in a variety of recipes, including breads, cakes, cookies, and pasta.
- Spread the yam powder on a baking sheet and dry it in the sun or in a low-temperature oven until it is completely dry.
- Yam flour has a slightly sweet flavor and a nutty aroma, while wheat flour has a more neutral flavor and aroma.
Yam flour, also known as pounded yam, is a gluten-free flour made from dried and ground yams. Yams are a type of starchy root vegetable that is rich in dietary fiber, vitamins, and minerals. Yam flour is a versatile ingredient that can be used in a variety of recipes, including breads, cakes, cookies, and pasta.
Nutritional Value of Yam Flour
Yam flour is a nutrient-rich food that provides a good source of dietary fiber, vitamins, and minerals. One cup (120 grams) of yam flour contains:
- Calories: 358
- Carbohydrates: 84 grams
- Dietary fiber: 18 grams
- Protein: 10 grams
- Fat: 1 gram
- Vitamin C: 10% of the Daily Value (DV)
- Potassium: 10% of the DV
- Magnesium: 10% of the DV
- Iron: 8% of the DV
Health Benefits of Yam Flour
Yam flour is a healthy addition to your diet and offers several health benefits, including:
- Improved digestion: The high fiber content in yam flour helps to promote regularity and improve digestive health.
- Reduced risk of chronic diseases: Yam flour is a good source of antioxidants, which can help to protect against chronic diseases such as heart disease and cancer.
- Lowered cholesterol levels: The soluble fiber in yam flour can help to lower cholesterol levels.
- Improved blood sugar control: Yam flour has a low glycemic index, which means that it does not cause a rapid spike in blood sugar levels. This makes it a good choice for people with diabetes or prediabetes.
- Reduced inflammation: Yam flour contains anti-inflammatory compounds that can help to reduce inflammation throughout the body.
Uses of Yam Flour
Yam flour is a versatile ingredient that can be used in a variety of recipes, including:
- Breads: Yam flour can be used to make gluten-free breads that are soft and flavorful.
- Cakes: Yam flour can be used to make gluten-free cakes that are moist and delicious.
- Cookies: Yam flour can be used to make gluten-free cookies that are chewy and satisfying.
- Pasta: Yam flour can be used to make gluten-free pasta that is nutritious and tasty.
- Soups and stews: Yam flour can be used to thicken soups and stews, adding a creamy texture and nutty flavor.
How to Make Yam Flour
Making yam flour is a simple process that can be done at home. Here are the steps:
1. Wash the yams thoroughly and peel them.
2. Cut the yams into small pieces.
3. Place the yam pieces in a food processor or blender and grind them into a fine powder.
4. Spread the yam powder on a baking sheet and dry it in the sun or in a low-temperature oven until it is completely dry.
5. Once the yam powder is dry, store it in an airtight container in a cool, dry place.
Where to Buy Yam Flour
Yam flour can be found at most health food stores and online retailers. It is also available at some grocery stores in the international food section.
Basics You Wanted To Know
- What is the difference between yam flour and wheat flour?
Yam flour is a gluten-free flour made from yams, while wheat flour is made from wheat. Yam flour has a slightly sweet flavor and a nutty aroma, while wheat flour has a more neutral flavor and aroma.
- Can I substitute yam flour for wheat flour in all recipes?
No, yam flour cannot be substituted for wheat flour in all recipes. Yam flour is not as elastic as wheat flour, so it is not suitable for recipes that require a lot of gluten, such as bread.
- How do I store yam flour?
Yam flour should be stored in an airtight container in a cool, dry place. It will keep for up to 6 months.