Yam flour is a white/light brown
powdered starch, derived from yam peels or yam itself. It is commonly used in
African dishes, mostly known in the Yoruba tribe in Nigeria such as Amala.
It is prepared by grinding dried
yams until they turn to powder form, and is usually prepared using the Eba or
semolina method.
The colour is sometimes deep or
light brown if ground with the yam peels, and white if only the edible part is
used and afterwards made into a
bolus or swallow.
This food is best consumed with ewedu soup, okra soup, ogbono and Eforiro
soup.
Yam flour contains
essential nutrients which are beneficial to man. Locally, it is known as “Elubo”, the yam flour and
“Amala”
which is the popular dish made from the flour and is loved by many who eat it,
irrespective of the type of soup used.
Yam flour is better in many areas
when compared with its counterparts and are recommended by some medical experts
to serve as a substitute due to its rich health benefits.
The Incredible health benefits of Yam
flour are as follows;
1. Good
for Weight Loss: Yam Flour is an effective weight loss aid. It
has a high fibre content that helps to flush out waste from the body. Even the
pepper which is used to prepare most of the local soups for the dish contains a
chemical compound called capsaicin, that prevents immature fat
cells from developing and so promotes weight loss.
2. Improves
Cardiovascular Diseases: The presence of dietary fibre in
yam flour helps to reduce low-density lipoproteins, which is
one of the carriers of cholesterol. Thereby preventing or reducing the risks of
getting any related health conditions which can be caused by high cholesterol
in the body.
3. Helps
to Manage Diabetes: Yam flour is a good meal for diabetic patients
due to its low glycemic index, thus won’t cause a rapid rise in
blood glucose level of diabetes patients. This is so due to its ability to
digest and absorb the carbohydrates in the yam flour slowly which helps to
doesn’t cause a spike in the blood sugar/insulin levels.
4. Reduces
the Risk of Cancer: Yam flour also contains dietary fibre, which reduces the risk
of colon cancer by preventing hazardous compounds in food from
affecting the colon mucosa. It is highly rich in antioxidants that
help to fight free radicals in the body. It reduces the risk of cancer and
inflammation and prevents cell damage.
5. Boosts
Immunity Naturally: Yam flour contains various vitamins and antioxidants that
reduce the rate of oxidative stress in the body, thus making the immune system
stronger and better. It improves your immunity and fights against infections
easily.
6. Improves
Eye Health: Daily intake of Yam flour improves eyesight and helps in curing
itchy, watery and sore eyes. The flour gotten from yam is very healthy because
it contains lesser calories and more protein per 100g.
7. Stimulates
the Digestive System: Yam flour has high fibre and water
content and contains anti-inflammatory properties which
aid in digestion, thereby preventing constipation. Studies show that fibre is
very essential for healthy bowel movement and secretion of gastric and
digestive juices. However, Yam flour is significantly required for a good
digestive process.
8. Rich
Source of Vitamin B6: Vitamin B6 is
a good source of nutrient that helps the body to reduce the risk of developing
heart diseases and also helps the body to break down a substance called Homocysteine,
which contributes to arterial and blood clots in the blood vessel wall.
9. Prevents
Anti-Aging: Yam flour contains antioxidant properties that are very
effective in reducing cell damage. It fights against free radicals which
causes protein, DNA and cell membrane damage, thus slows downs ageing process.
Foods rich in such antioxidants are considered the first and foremost kind of
food for anti-ageing as it slows down the ageing process and promotes beautiful
skin.
10
Fight against Heart Disease: Yam flour helps to fight
against heart disease by reducing the buildup of High cholesterol in
the body. It boasts good cholesterol level or HDL and
prevents the thickening of blood vessel walls which
is the first sign of heart disease.
11
Promotes Balance in the body: Stress can weaken the
immune system, thereby reducing brain function causing an imbalance in the
body. Yam flour promotes balance in the body by relieving the body from those
accumulated stress.
12 Good
for Menopausal Women: The lack of vitamin B6 and
hormonal imbalance after menopause could lead to depression. Yam flour contains
some enzymes that help to modify and balance some hormones that no longer
function in the body of menopausal women.
13Prevents Gallbladder Stones: Regular
consumption of Yam flour reduces the chances of developing gallstones and
build-up of cholesterol. Studies show that extra cholesterol is the main
cause of gallbladder stones. The presence of vitamin C in yam
flour converts cholesterol into bile in the
liver and keeps the gallbladder functioning well and in good health condition.
14
Source of Carbohydrate: Yam contains a high amount
of carbohydrate which provides the body with energy and
helps in the regulation of blood glucose. This carbohydrates also help to break
down fatty acids and prevention of ketosis.
15Rich Source of
Vitamins: Yam flour contains cutting edge vitamin contents that has a lot
of benefit to human health. The presence of vitamin A makes it
a powerful antioxidant in improving eye
vision, brain function and reduces inflammation as well. Vitamin
B-complex provides the body with the essential nutrients required for
bodybuilding and as well makes the body to be in a healthy state. The content
of vitamin C provides the body with the basic components
required to fight against some common diseases. It also helps to nourish the
skin and enhance hair texture due to the content of collagen.
16
Provides Essential Minerals: Consumption of yam flour
provides the body with essential minerals such as iron which
regulates blood formation and prevents clotting in the body. Potassium helps to
maintain normal blood pressure and other minerals which are very essential to
the body.
17Nutritional Values of Yam Flour: The
essential nutrients and mineral content of yam flour are calcium, zinc, iron,
copper, magnesium, potassium, carbohydrate, vitamin A, vitamin B6 and dietary
fibre.
Components
|
Amount
|
Protein
|
5g
|
Total Fat
|
2g
|
Saturated
|
Fat
0g
|
Sodium
|
9mg
|
Sugar
|
5g
|
Calories
|
118g
|
Polyunsaturated Fat
|
Fat
1g
|
Dietary Fiber
|
1g
|
Cholesterol
|
0 mg
|
Monounsaturated
|
Fat 0
g
|
Potassium
|
816
mg
|
Total Carbohydrate
|
28 g
|
Yam
flour is rich in iron and carbohydrate with less cholesterol. It reduces
low-density lipoproteins due to its high water content than most of the other
swallow foods.
Its
health benefits are numerous, as it is good for weight loss improves
cardiovascular diseases, helps to manage diabetes, reduces the risk of cancer,
boosts immunity naturally, improves eye health, stimulates the digestive
system.
Also, a
rich source of vitamin B6, prevents anti-ageing, fight against heart disease,
promotes balance in the body, good for menopausal women, prevention of
gallbladder stone, a rich source of carbohydrate, a rich source of vitamin, and
provides the body with the essential minerals.
Yam Flour
Recipes
AMALA
Amala is the Nigerian version of FuFu, though it is made with elubo (yam flour).
This is made from fermented yam that is dried through a special process. The dried yam is then ground into yam flour. This fufu is from the western part of Nigeria.
Recipe for three servings
REQUIREMENTS
- yam flour
- water
What you do
Put some water in a pot and allow to boil. while the water is still boiling, add yam flour adding a little at a time, make sure you are stirring at the same time with a laddle so that it doesn't come out with lumps.
When it is well coagulated add some warm water, depending on how soft you want it to be, cover to simmer for some minutes.
Stir until it is smooth and thick paste and it blends together in a uniform texture.
Best serve hot with soup of your choice.
Amala is the Nigerian version of FuFu, though it is made with elubo (yam flour).
This is made from fermented yam that is dried through a special process. The dried yam is then ground into yam flour. This fufu is from the western part of Nigeria.
Recipe for three servings
- yam flour
- water
What you do
Put some water in a pot and allow to boil. while the water is still boiling, add yam flour adding a little at a time, make sure you are stirring at the same time with a laddle so that it doesn't come out with lumps.
When it is well coagulated add some warm water, depending on how soft you want it to be, cover to simmer for some minutes.
Stir until it is smooth and thick paste and it blends together in a uniform texture.
Best serve hot with soup of your choice.
Pounded Yam
Pounded yam is one of the best
Nigeria swallows that I have seen so far, made with boiled white yam. Pounded
yam is usually made by pounding as the name implies but these days a lot of
people found it very difficult to pound, so they decided to use the powdered
version as a quick alternative. The problem with this powdered version is that
it tastes so not like the real pounded yam made from scratch.
Tools To Use:
·
Mortar and Pestle
Ingredients
·
Yam tuber
·
Water
Directions
1.
Peel the skin off the yam and then slice.
2.
Put them in the pot and boil till soft, add enough water so as
the water in the yam won’t dry up because you will need it while pounding.
3.
Scoop the hot yams into a mortar and pound with the pestle, if the
yam that you are pounding gets stiff add some of the water used in cooking the
yam into the mortar and keep pounding.
4.
Pound the yam until it has a stretchy consistency and doesn’t
stick when touched.
5.
Scoop your pounded yam in a plate.
Serve with any Nigeria Soups.
+2348074926468.
Pharex Global Ventures Foods.
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