Mountain yam is a root vegetable native to East Asia that has commonly been used in Chinese herbal medicine to treat various ailments.
According to Chinese medicine, mountain yam can be used to treat disorders of the stomach, spleen, lungs, and kidneys. Studies have shown that eating mountain yam regularly can increase the presence of helpful bacteria in the gut and provide relief for individuals experiencing poor appetite, poor digestion, and chronic diarrhea.
Additionally, mountain yam is abundant in the compound manganese, which has been found to promote the production of digestive enzymes involved in the proper breakdown of sugar into the bloodstream. Given this, mountain yam may help to prevent against diabetes and high blood sugar levels. Mountain yam also contains the compound allantoin, which helps boost immune response by promoting the accelerated growth of healthy tissue.
Please see our Stir Fried Mountain Yam with Beef recipe down below!
Stir-Fried Mountain Yam with Beef
Ingredients:
1 large Chinese yam, peeled
100 grams grass-fed beef skirt steak (or flank steak)
2 to 3 slices ginger, peeled
1 teaspoon minced shallot
5 tablespoons chicken broth
1 green onion, finely chopped
1 tablespoon avocado oil
Salt, to taste
Marinade:
1 teaspoon light soy sauce (or liquid aminos)
½ teaspoon Manuka honey
½ teaspoon sesame oil
Sauce:
1 tablespoon water
½ teaspoon Manuka honey
½ teaspoon tamarind sauce
Directions
Peel yam and cut into slices. It is recommended to wear gloves while doing this, as some people may be sensitive to the yam's juice.
Mix the light soy sauce (or liquid aminos), Manuka honey, and sesame oil in a bowl to make the marinade.
Slice the beef thinly and mix it in the marinade. Set aside for at least 15 minutes.
Heat avocado oil in a large frying pan on medium-high heat.
Place the beef slices on the pan evenly, in one layer. Leave the beef slices on the pan until they are 80% cooked and set aside on a plate.
In the same pan, sauté the ginger and shallots until fragrant. Add the mountain yams and pour in the chicken broth. Stir the contents of the pan until evenly combined. Cover the pan with a lid and cook until the yams become soft.
While the yams cook, mix the water, Manuka honey, and tamarind sauce in a separate bowl to make the sauce.
Place the beef back into the pan and stir in the sauce. Increase the heat to high.
Bring the contents of the pan to a boil and season with salt to taste.
Garnish with green onion.
Serve hot and enjoy!
References:
Epping, J., & Laibach, N. (2020, September 21). An underutilized orphan tuber crop—Chinese yam : a review. Planta, 252(58). Springer Link. https://doi.org/10.1007/s00425-020-03458-3
Obidiegwu, J. E., Lyons, J. B., & Chilaka, C. A. (2020). The Dioscorea Genus (Yam)—An Appraisal of Nutritional and Therapeutic Potentials. Functional Foods and Health Effects, 9(9). MDPI. https://doi.org/10.3390/foods9091304
Ojimelukwe, P., Muosinam, C., & Omodamiro, R. (2021). Current perspectives on the Nutrient composition and health benefits of yams (Discorea species). International Journal of Agriculture Environment and Food Sciences, 5(2), 179-190. https://doi.org/10.31015/jaefs.2021.2.7