Mountain Yam (Hawaii) – Steamed, Without Salt
Mountain Yam, often known for its delicate texture and mild flavor, is a popular tuber in Hawaiian cuisine. When steamed, it maintains its natural, earthy taste and offers a subtle yet satisfying addition to various dishes. This particular preparation, served without salt, makes for a wholesome, low-sodium option that highlights the yam’s unique nutritional benefits. Perfect for those seeking to incorporate more root vegetables into their diet, the Mountain Yam is not only versatile in the kitchen but also a great choice for those mindful of their health and well-being.
Nutritional Information per 100g
| Nutrient | Amount |
|---|---|
| Energy | 82 kcal |
| Protein | 1.73 g |
| Total Fat | 0.08 g |
| Saturated Fat | 0.018 g |
| Carbohydrates | 20.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 8.0 mg |
| Iron | 0.43 mg |
| Magnesium | 10.0 mg |
| Phosphorus | 40.0 mg |
| Potassium | 495.0 mg |
| Sodium | 12.0 mg |
| Zinc | 0.32 mg |
| Copper | 0.129 mcg |
| Manganese | 0.283 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.086 mg |
| Riboflavin (Vitamin B2) | 0.014 mg |
| Niacin (Vitamin 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 is naturally allergen-free, making it a safe and healthy choice for individuals with common food allergies. However, as with any food, it is advisable to check for potential cross-contamination or sensitivities related to specific food allergies.
Dietary Preferences
This steamed Mountain Yam is ideal for several dietary preferences, including:
- Vegan
- Vegetarian
- Gluten-Free
- Low-Sodium
- Low-Fat
Given its minimal preparation and lack of added salt, it is an excellent choice for those following a low-sodium or heart-healthy diet. Its high potassium content also supports proper electrolyte balance and cardiovascular health.
Culinary Tips & Usage
Mountain Yam, in its steamed form, can be enjoyed as a side dish or incorporated into stir-fries, soups, or salads. It pairs wonderfully with proteins such as fish, chicken, or tofu. Additionally, its neutral taste allows it to take on the flavors of sauces and seasonings, making it a versatile ingredient for savory dishes.
For added flavor, consider drizzling a light soy sauce or a touch of olive oil over the steamed yam. You can also pair it with fresh herbs like parsley or cilantro to complement the dish.
Conclusion
Steamed Mountain Yam (Hawaii) without salt is a nutrient-rich, low-calorie food that is perfect for health-conscious individuals and those following specific dietary preferences. With its impressive nutrient profile, including potassium, magnesium, and a range of B vitamins, it provides essential minerals and supports overall health. Whether you’re looking to experiment with new ingredients or simply add a nourishing vegetable to your meals, Mountain Yam is a must-try for anyone exploring nutritious and delicious options.
