Mountain Yam (Hawaiian Style, Cooked and Steamed with Salt)
Mountain yam, commonly known in Hawaiian cuisine as gobo or Japanese yam, is a versatile and nutritious root vegetable. When prepared by steaming and seasoning with a touch of salt, it offers a delicate, earthy flavor, making it an excellent side dish for any meal. Rich in complex carbohydrates and a modest amount of protein, this dish provides a light yet satisfying addition to your dining table. Below is a breakdown of the nutritional profile of mountain yam, giving you insight into its health benefits.
Nutritional Information for Mountain Yam (Hawaiian Style, Cooked and Steamed with Salt)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 82.0 kcal |
| Protein | 1.73 g |
| Total Fat | 0.08 g |
| Saturated Fat | 0.018 g |
| Carbohydrates | 19.99 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 8.0 mg |
| Iron | 0.43 mg |
| Magnesium | 10.0 mg |
| Phosphorus | 40.0 mg |
| Potassium | 495.0 mg |
| Sodium | 248.0 mg |
| Zinc | 0.32 mg |
| Copper | 0.129 mcg |
| Manganese | 0.283 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.086 mg |
| Riboflavin (B2) | 0.014 mg |
| Niacin (B3) | 0.13 mg |
| Vitamin B6 | 0.209 mg |
| Folate | 12.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Mountain yam (Hawaiian style) is naturally gluten-free, dairy-free, and vegetarian, making it a safe option for various dietary needs. As with any root vegetable, it is important to note that those with sensitivities to certain types of tubers or yams should consume with caution. Always check for cross-contamination in preparation areas if you have specific food allergies.
Dietary Preferences
- Gluten-Free: This dish contains no gluten, making it suitable for individuals with celiac disease or gluten sensitivity.
- Vegan & Vegetarian: Ideal for those following a plant-based diet.
- Low in Fat: A low-fat option for those watching their fat intake.
- Low in Sugar: Perfect for those looking to reduce sugar consumption.
- High in Potassium: A great option for those seeking to increase their potassium intake for heart and muscle function.
Culinary Tips and Advice
When preparing mountain yam in the Hawaiian style, steaming is one of the best methods to preserve its natural flavors and nutrients. The subtle sweetness of the yam is complemented beautifully by the simple addition of salt. You can experiment with different herbs and seasonings if you want to enhance the flavor profile, but keeping it simple allows the natural texture and taste of the yam to shine through.
This dish can be served as a side dish alongside grilled fish, roasted meats, or even as part of a vegetarian spread. It also pairs well with a variety of sauces, such as soy-based dipping sauces, for an added layer of flavor.
Conclusion
Mountain yam (Hawaiian style), steamed and seasoned with salt, offers a delicious and nutritious addition to any meal. Its light, comforting texture and health benefits make it a perfect complement to a wide variety of dishes. Whether you’re looking for a side dish or a light snack, this yam provides essential vitamins and minerals while remaining low in fat and sugar.
