For the love of Yam

SIGNIFICANCE OF THE YAM

Yam is a root vegetable which bears close resemblance to sweet potato. They are perennial herbaceous vines cultivated for the consumption of their starchy tubers. It can be cooked in various ways such as smoked, fried, baked, boiled, roasted or barbecued. Yam is also used as dessert in many places after being grated. Yam is used in the eastern and western part of Nigeria during traditional weddings as part of the constituents for the bridal rites.

During Nmalu Ulo in the Igbo customs; Yam is one of the compulsory item that must be offered before any activity will take place.

DESCRIPTION OF THE YAM

The skin of the yam fruit is hard and rough to peel; it softens when heated. The inside of the fruit can have different colours such as pink, purple, yellow, or white.

TYPES OF YAM

There are different species of yam. These are highlighted below:

• Dioscorea rotundata (White guinea yam)
• Dioscorea alata (Water yam)
• Dioscorea bulbifera (aerial yam)
• Dioscorea esculent (Chinese yam)

The first two are the most common species consumed in Nigeria.

TRADITIONAL METHODS OF YAM PREPARATION IN NIGERIA

Yam can be prepared in various ways as contained below depending on one’s taste.

1. Yam porridge
2. Ji Agwo Agwo ( Yam & Vegetable)
3. Ji Nyaya
4. Ji Nmiri Oku
5. Ji Ukpaka

YAM PORRIDGE

Ingredients: Yam, Crayfish, Dry fish, Dry pepper/ Fresh, Maggi, Salt, Water, Palm oil, Onion, Scent leave (Optional).

PROCEDURE:

1. Peel the yam and cut to a small size.
2. Wash the yam and put it in a pot

• Add water and all the ingredients listed above in a minimal quantity

1. Cook until it becomes a slurry; then food is ready.

JI AGWO AGWO

Ingredients: Yam, salt, water, crayfish, dry fish, fresh pepper, stock fish, onion, palm oil, ukpaka and vegetables (like spinach, ewedu and pumpkin); you can add three vegetables together.

PROCEDURE:

1. Peel the yam and cut to a small size.
2. Put the yam in a pot; add water and then cook. Sieve the remaining water out when the yam is properly cooked.

• Wash and slice the vegetables

1. Put the sliced vegetables in a pot
2. Add palm oil, onion, dry fish, stock fish, crayfish, pepper, ukpaka and salt to taste. Steam for about 15mins.
3. Add the cooked yam to the vegetable and stir properly.

JI NYANYA

Ingredients: Yam, Ogili, Onion, Dry pepper, Dry fish, Crayfish, Salt, Water, Palm oil.

PROCEDURE:

1. Peel, wash and cook the yam
2. Sieve the water from the yam and cut again to a smaller size like the cover of a bottle water.

• Add a small cup of water to the pot and add the following ingredients: Palm oil, crayfish, dry fish, dry pepper, onion, ogili and add salt to taste. Allow to boil for about 10mins; then add the yam and stir till the whole water is absolved.

NB: The water used in the preparation of the sauce must be minimal so that the yam does not form a slurry as in the case of porridge yam.

JI NMIRI OKU

Ingredients: Yam, water, crayfish, dry fish, uda seed, dry pepper, uziza, and salt.

PROCEDURE:

1. Peel and slice the yam to a moderate size.
2. Add water to the uda seed, stir properly and sieve gently.

• Put the yam in the pot, add water, dry fish, crayfish, dry pepper, uda (decanted water), uziza, add salt to taste and cook till the yam is properly cooked.

NB: Ji Nmiri Oku is mostly consumed by women who put to bed and it is in liquid form with the suspended.

JI UKPAKA

Ingredients: Yam, Ukpaka, Utazi, fresh pepper, salt and palm oil.

PROCEDURE:

1. Roast the yam on the fire. Peel off the back of the yam and cut to desirable size.
2. Pour palm oil in a plate; add fresh pepper, ukpaka, utazi and salt to taste. Hence stir and the sauce is ready for consumption alongside with the roasted yam.

It is important to note that yam can be used in the preparation of certain soups such as Ofe Nsala known as the white soup, Ofe Ede and Ofe Akwu to serve as thickener.

NUTRITIONAL VALUES OF YAM

Yam possess lots of nutrients densities and very healthy if consumed. It contains Vitamin C, dietary fibres, thiamine, manganese, Vitamin B6 and potassium. It has about 54% glucose compared to other potato products.

HEALTH BENEFITS OF YAM

• Cures respiratory problems, bronchial irritation, heals skin diseases and relieves cough. This is as a result of the presence of cells containing proliferate and allantion which speeds up the healing process if applied topically on boils, ulcers and other skin ailments.
• Great source of Vitamin B6 which is necessary for the body to break down homocysteine (a substance which can damage the blood vessel walls). High content of homocysteine can lead to heart attack if you have comparatively low cholesterol levels. Yam contains some amount of potassium which is beneficial as it controls the blood pressure and heart rate by countering hypertension to a certain extent. It also reduces blood pressure and increases kidney flow due to the enzymes present.
• Consuming yam on a daily basis acts as a cancer deterrent because the immunity of the body can increase and prevent cancer to a certain extent due to its anti-oxidant qualities.
• Yam juice consumption increases the nutrients absorption in the body which in turn protects the enzymes needed by the body to create healthier cells and keep the body in good condition.
• Supports and protects the female endocrine system. Yam contains an enzyme which is beneficial for menopausal women. This enzyme provides a natural alternative to hormonal replacement in menopausal women. Vitamin B6 acts as a substitute to fight symptoms related to premenstrual syndrome which includes stomach cramps and mood swings.
• Conciliates metabolic functions. Vitamin A maintains and protects the healthy mucous membranes; improves vision, plays an important role in bone growth and anti-ageing.
• Improves bowel habits and aids in digestion. The dietary fibres present in yam decreases bad cholesterol and reduces constipation. Enamous amount of potassium contained helps in the healthy digestion which stimulates contraction of the smooth muscle in the stomach.
• Helps to increase the production of the red blood cells in the body. Lots of minerals such as iron, copper and manganese present protects and boost the red blood cells.

USES OF YAM

Yam can be used for various purposes:

1. Healthy immune system functioning.
2. Lowering osteoporosis.
3. Protecting the tissues surrounding the heart and aids in ventricular functions.