Vegetables – Yams

Vegetables – Yams

Regular price $3.60

Vegetables – Yams - BioGro Certified


Yams grown in New Zealand originate from the South American Andes where they are known as oca.

The sweet tubers are small, often about the size of a thumb, are pink-orange in colour and have a slightly shiny and ribbed surface. Other sweeter, slightly smaller varieties, coloured yellow, apricot and golden are available.

Ways to eat

Yams are eaten cooked and in this form the carotenoids are more available. Boiling or steaming minimises their oxalate levels. Serve whole or mashed. Use sliced in stir fries. The natural sweetness of yams is enhanced with ginger, orange or sweet and sour sauces.

Yams are one of the highest vegetable sources of carbohydrate and energy (kilojoules).  They are a good source of folate and also a source of vitamin A (from beta-carotene) and vitamin B6 plus contain potassium at levels of dietary significance. 

Their yellow orange coloured flesh indicates the presence of carotenoids (yellow orange coloured yams) and anthocyanins (red skins and specks in the flesh).  While not as high as carrots, yams are a good source of beta-carotene.


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