Kachil Puzhukku|| Cooked Purple Yam|| Ep No:176


Purple yam other wise known as Dioscorea alata or greater yam , which is a species of yam.These tubers are usually lavender in color but can range from white to cream in color.As they has got bright lavender color, they got the name as purple yam.These are edible tubers which has got mildly sweet and nutty taste resembles sweet potatoes or taro.Having purple yam in the diet gives huge impact on health.These yams regulate metabolism and improve heart function.Eating adequate amount of purple yams helps to regulate body weight and good for managing cholesterol levels.Purple yams are starchy root vegetable that has got great source of carbohydrates , potassium and vitamin C.
100 grams of cooked purple yams provide:
Calories :140
Carbohydrates : 27grams
Protein : 1 gram
Fat :0.1 grams
Sodium :0.83% of the daily value
Potassium : 13.5% of the daily value
Calcium : 2% of the daily value
Iron : 4% of the daily value
Vitamin C: 40 % of the daily value
Vitamin A : 4% of the daily value  .
In addition, these are rich in powerful plant compounds and antioxidants including anthocyanins .These anthocyanins helps to reduce blood pressure and inflammation and protect against various cancer and type 2 diabetes.Moreover purple yams are rich in vitamin C which helps to keep cells healthy , boosts iron absorption and protects DNA from any type of damages.


Method Of Preparation
Take one purple yam , chop outer skin.
After peeling skin, cut into medium size pieces.
Wash two to three times under running water .
Transfer to pressure cooker , add required water to cook.
Add half teaspoon of salt.Mix well.
Close pressure cooker and cook for a whistle.
After a whistle , switch off the flame.
Once pressure is released, open pressure cooker and drain water.
Transfer the cooked purple yam to another plate and enjoy with bird's eye chutney.
Serve hot.



Ingredients
Purple Yam - One Nos
Salt - Half teaspoon
Water - As required 

Short Video :


Dedicated To Mummy

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