Yams are a good source of vitamin C and dietary fiber and are high in potassium.

The yam is a thick, starchy tuber that is similar in appearance to the sweet potato but is not related to it. Yams can range in length from a few inches to 7 feet and can weigh more than 100 pounds. The rough skin is pale tan to dark brown, whereas the flesh can range from off-white to yellow to purple or pink. Depending on the variety, the texture is moist and tender or dry and mealy. The flavor is rather bland, more similar to white potatoes than to sweet potatoes.

Yams should be stored in a cool, dry, dark place but should not be refrigerated. Because they grow under-ground, they should be scrubbed well to remove any clinging soil. Yams must be cooked before eating. Like potatoes, they can be baked, boiled, fried, or micro-waved. They can be substituted for sweet potatoes, cut into chunks or mashed and seasoned with apple juice, orange peel, or sweet spices. They also are a flavorful addition to soups, casseroles, and stews and can take the place of mashed pumpkin in pies, cakes, and pastries.

Source: Encyclopedia of Foods/A Guide to Healthy Nutrition, Yam Handout