Yams are eaten cooked and in this form the carotenoids are more available. Boiling or steaming minimises their oxalate levels. Serve whole, roasted or mashed. Use sliced in stir fries. The natural sweetness of yams is enhanced with ginger, orange or sweet and sour sauces. Yams do not need to be peeled. Scrub if necessary and remove any blemishes.
Yams are one of the highest vegetable sources of carbohydrate and energy (kilojoules). They are a good source of folate, a source of vitamin A (from beta-carotene) and vitamin B6 and 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.