Description
General Information
Puna yam belongs to the family Dioscorea, which has approximately six hundred species. Out of those six hundred species, approximately 60 (a few say 150) are edible, and approximately 10 species are frequently consumed as an important meal in different parts of the world.
The group puna yams belong to is botanically known as Dioscorea rotundata. It is grown in specific fertile land areas in a few parts of the world like Nigeria, Ghana, Benin, Cameroon, Togo, and Cote d`Ivoire.
The skin is brown, rough and tough, scaly and hard to peel off, but it softens when heated. The interior is edible, and the colour can vary from white to off-white. It is dry and starchy. When cooked, it has a slight sweetness and a mellow and simple taste. The taste of puna yam is similar to the taste of potatoes, with slightly more texture.
The puna yams are huge plants; the vines may be as long as 10m to 12m (33ft to 39 ft). A tuber usually weighs approximately 2.5kg to 5kg (6lb to 11lb), however, it can weigh as much as 25kg (55lb). The tubers range in size from small potatoes to large ones and can be over a foot long. Puna yam is thick, longer than its width, and has a cylindrical-cone-like shape. After seven to 12 months` growth, the tubers are harvested.
In Africa, most of the puna yam is pounded right into a paste to make the conventional dish of "pounded yam", referred to as Iyan in the Yoruba tribe. Like potatoes, African yams may be fried, mashed, boiled, and lots more.
African yams are rich in carbohydrates, vitamins A, B6, and C, thiamine, fibre, potassium, magnesium, manganese, phosphorus and copper.
Country of Origin
The country of origin is Ghana.
Suitable for vegetarians
LIFE 3d+ Product life guaranteed for 3 days excluding delivery day, with an average of 6.5 days.
Nutrition
Nutritional value for 200g:
|
Calories |
236 kcal |
|
Carbs |
55 g |
|
Dietary Fibre |
8 g |
|
Sugar |
1 g |
|
Fat |
0 g |
|
Protein |
3 g |
|
Potassium |
1632 mg |
|
Vitamin A |
2 % |
|
Vitamin C |
42 % |
|
Calcium |
4 % |
|
Iron |
8 % |
Puna yam is an amazing supply of fibre (which makes you feel full), manganese, potassium, copper, vitamin A, and C and antioxidants. They are related to numerous fitness advantages and can lessen inflammation, and enhance blood sugar control while eaten in moderation.
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Usage
Puna yam can be made in a variety of ways, the most common of which is boiling, frying, baking and roasting. First, you need to peel the yam and throw the peel away, and the pulp can be used in the same way as regular white potatoes and sweet potatoes. Often boiled or baked as a side dish (peeled or unpeeled). Can be added to soups and stews. Sometimes cooked yam is mashed to serve as a side dish or as an ingredient in a quick bread.
Storage
Puna yams (tubers) have to be stored in a cool, dry place—away from the direct light of the sun. The ideal storage temperature for African yams is between 14°C and 16°C. Any temperature under 12°C causes harm to the yam and leaves it at risk of decay.
Puna yam is perishable, but it is not advisable to refrigerate. Cold can cause damage to the tuber, and as soon as it is returned to room temperature, it breaks and smells. The maximum shelf life of puna yam tubers is about four months in a cool and dry place.
Peeled puna yam will last up to a month in the refrigerator.
Preparation
When preparing a puna yam dish, make sure to select a fresh yam free of blemishes; cut into appropriate slices you would need, peel off the skin, and place in a bowl of salty water to wash thoroughly before cooking it.
Instructions
Cooked yam: Can be sliced, cooked and served with sauce.
Roasted Yam: Can be roasted over an open flame or barbecue.
Baked yam: Can be made into doughnuts. You can also make purees, cakes and fried foods.
Yam chips or french fries: Can be cut into strips, sliced thinly, seasoned and then fried to make yam fries.
Porridge yam: Cook and season puna yam in a broth.
Pounded yam: Can be properly cooked into a thick starchy dough locally called "Iyan" by the Yorubas of Nigeria by pounding it in a traditional mortar and pestle. It can be eaten with traditional sauces and soups, depending on the taste of the eater.
Package Type
Our puna yams are wrapped in a paper, and then carefully placed at the bottom of your box to ensure that they are not pressing on other items on your box.
Recycling Information
After peeling the puna yams, throw the peels into the compost bin.
Other Information
Puna yam should be nicely peeled and cooked before it is eaten. Raw yam is poisonous and might cause sicknesses if it is not properly cooked and peeled. If it is not stored properly, it could decay because it's a perishable product.
Dietary Information
Puna yam contains many nutrient compositions, for example proteins, carbohydrates, vitamins, minerals, etc. It helps support growth, body metabolism, heart function, efficient red blood cell production, immune system strengthening, bone health and more. It also contains diosgenin, a unique compound that improves brain function and enhances learning ability.
It has antioxidant properties that help reduce inflammation, and its fibre content and resistant starch help improve glycemic control and increase the number of digestive enzymes that break down food.
Inventory Replenishment
This product is re-stocked weekly to ensure it is constantly available.
Did You Know?
- Puna yams are considered one of the most important crops in Africa.
- Puna yams are cultivated in the yam belt—a fertile land that straddles Côte d'Ivoire, Ghana, Togo, Nigeria, Cameroon and Benin. This region produces more than 90% of the yams sold worldwide and is one of the region's most important cash crops.
- Puna yam is preferred for its mild flavour, ease of cultivation and long shelf life, and it is used in a variety of dishes.
