Food and medicine for health and disease prevention: Chinese yam (Part 2)

Pork Ribs Soup with Yam

Post-illness care + stomach care and calcium supplementation

• Serving size: 3 servings

• Nutritional analysis: Calories: 575.4 kcal, Carbohydrates: 36.2 g, Fat: 33.2 g, Dietary fiber: 5.1 g

• Ingredients: 200g white yam, 300g pork ribs, 4 large mushrooms, ginger and red dates as needed

• Seasoning: a little salt and pepper, 1 teaspoon rice wine

practice:

1. Remove the stems of the mushrooms, soak them, cut them in half and set aside; peel the yam and cut them into pieces and set aside.

2. Wash the pork ribs, blanch them briefly to remove the fishy smell, then set aside. Return to the pot, add water and bring to a boil, then add mushrooms and ginger and cook for 50 minutes.

3. Add yam and red dates and cook for another 30 minutes. Add rice wine and pepper powder and mix well before serving.

Dietary therapeutic health benefits: Pork ribs are rich in protein, vitamin A, B group, and calcium. They are extremely nutritious for people who are malnourished or have just recovered from a serious illness. When eaten with yam, it can protect the stomach, supplement calcium, and regulate weak constitution.

Three Ways to Eat Japanese Yam

Promote appetite + beautify your skin

• Serving size: 2 servings

• Nutritional analysis: 341.8 calories, 52.6 grams of carbohydrates, 7.8 grams of fat, 4.0 grams of dietary fiber

• Ingredients: 300g Japanese yam, 2 pickled plums, 80g fish cake, some seaweed, 1 tablespoon natto

• Seasoning: 1 tsp each of bonito soy sauce and pickled plum juice

practice:

1. Cut the yam into thin strips and divide into three small plates.

2. Cut the fish fillet into thin strips, place on the yam strips, drizzle with bonito flakes and soy sauce and mix well. This is the dish.

3. Remove the core of the pickled plums, chop them into small pieces, place them on the shredded yam, and drizzle with plum juice. This is the second way to eat it.

4. Grind the shredded yam into a paste and mix it with natto. Then tear the seaweed into strips and place them on the top. This is the third way to eat it.

Dietary therapeutic health benefits: Raw yam is rich in mucus polysaccharides, essential amino acids and soluble fiber. Combined with alkaline pickled plums, natto and seaweed, it can adjust the physical constitution, control blood sugar in diabetic patients, and also has the effect of nourishing the skin and beauty.

Yam and Tofu Jelly

Refreshing and appetizing + improve immunity

• Serving size: 4 servings

• Nutritional analysis: Calories 597.7 kcal, carbohydrates 56.2 g, fat 14.2 g, dietary fiber 14.2 g

• Material:

  1. : Fungus, carrot 30g each, lotus root 100g, shiitake mushrooms 5

  2. : 80g yam, 1 block of tofu, 2 eggs, 100g edamame, 1000cc broth

• Seasoning:

Light soy sauce, a little salt, mirin, and cornstarch

• practice:

  1. Press the tofu with a heavy object to remove moisture, then use a strainer to press it into paste.

  2. Wash and cut ingredient A into strips, put into broth and cook until flavorful; blanch edamame in salt water and peel.

  3. Beat the eggs and mash the tofu, add the ground yam and seasonings and mix well.

  4. Mix step 1 with yam and tofu puree, pour into a bowl, steam in a rice cooker for 15 minutes, turn it upside down, take it out, let it cool, and cut into small pieces.

Dietary health benefits: Tofu contains high-quality protein and is low in fat and calories. It can be made into soft and delicious yam tofu jelly, which is very suitable for the elderly and young children with weak digestive function.

Healthy yam hotpot

Eliminate toxins + promote circulation

• Serving size: 3 servings

• Nutritional analysis: Calories 511.7 kcal, carbohydrates 82.0 g, fat 13.0 g, dietary fiber 14.8 g

• Ingredients: 200g white yam, 100g purple yam, 10g golden needle, 5 dried shiitake mushrooms, 150g king oyster mushrooms, 10 lotus seeds and 10 red dates each, 1200c.c. vegetarian stock

• Seasoning: 1 tablespoon salt, 1 teaspoon sesame oil, a pinch of white pepper

• practice:

  1. Wash and peel white and purple yam, then cut into dices; remove the stems of golden needles; soak dried shiitake mushrooms, wash and cut into half; wash and cut king oyster mushrooms into dices; wash lotus seeds and red dates and set aside.

  2. Put the ingredients from step 1 into the pot, add the vegetarian broth and simmer for 40 minutes.

  3. Add salt, sesame oil and white pepper powder, mix well and serve.

Dietary therapeutic health effects: Although there are different varieties of yam, they all have significant nourishing and strengthening effects. They are rich in starch and sugar, which can help gastrointestinal motility and promote environmental protection in the body. Adding mushrooms to them can also enhance immunity and prevent diseases such as diabetes and high blood pressure.

This article is provided by Human Think Tank Publishing House and is excerpted from the book Quick Reference to the Health Benefits of Anti-Cancer Foods. The original author is Xiao Qianyou, a health care lecturer and nutritionist at Chang Gung University of Science and Technology.