Next, let's take a look at the Vitamin density. The newest nutrition graphs. If you compare them to chips/crisps that aren’t so heavily processed (i. e. just fried slices of potato), they largely contain the same number of calories, fat, carbs and salt. (Also read: 5 Healthier Alternatives to White Rice You Must Try) Benefits of black rice: The phytonutrients present in black rice help cleanse the body 3. I’m looking at your yam rice now and I am already feeling HUNGRY!!! I had some leftovers of the braised pork (also from your recipes) which I put it to good use. I can attest to it. Fry dried shrimp in oil until very fragrant. ), be sure to note the following foods that you cannot cook in a rice cooker: 1. thick foods, such as curries or stews. Add diced yam and stir fry until partially cooked, about 5 minutes. You'll get calories, carbohydrates and a small amount of vegetarian protein from eating either brown rice or oatmeal, and both foods have their nutritional benefits. The Europeans then introduced the potato to North America, where they spread slowly throughout the northern colonies. Top 20 Health Benefits Of Elephant Foot Yam. And try incorporating purple yams into savory meals in place of other “good carbs” like quinoa, sweet potato, and brown rice. In a comparison of white rice and plantain, the plantain comes out ahead with almost 5 g of fiber. Rice, with 5 grams of protein per cup, has slightly more protein than a potato, with 3 grams. Let the rice settle for about 10 minutes. The produce section of your local grocery store may be getting more colorful these days — red carrots, orange cauliflower, purple peppers, yellow tomatoes, and purple sweet potatoes. When done, clean the surface of the yam with a paper towel. A medium baked potato falls between them with 230 calories. A: Brown rice is a “whole grain” where all parts of the grain — including the fibrous bran, the nutritious germ, and the carb-rich endosperm is still left. Today, I cooked your yam rice and got the thumbs up from my family. 9. This is because the GI is lower. Sugee Cookies - Makes Melt-in-Your-Mouth Magic! To get the filling effects of fiber in your diet, pass on the white rice and choose brown rice or … Sorry for missing out sausage in the method, it is now reverted, thanks! 2. foods that may bubble over. Yam rice is so much tastier and wholesome than plain cooked rice, yet healthier than most fried rice dishes. Remember to share your pics on Instagram and tag @foodelicacy or #foodelicacy. Sweet potatoes are also usually softer and sweeter when cooked than either yams or regular white potatoes. In a comparison of white rice and plantain, the plantain comes out ahead with almost 5 g of fiber. Thank you so much, Mable, you’re so kind with your time and words and are an inspiration to me! They are also similar in caloric content. It is mostly consumed in … One serving of potatoes contains two grams of sugar, which is the same as one serving of rice. Oatmeal (for dessert rice).Oatmeal may be slightly less multifunctional than the other alternatives in this list, but there must also be a substitute for rice in sweet dishes. I’d love to see! But it turns out that excessive rice can increase the risk of some chronic diseases such as diabetes. However even on this scale the GI level is still high. Potatoes come out slightly ahead as a better source of fiber. Next. The Europeans then introduced the potato to North America, where they spread slowly throughout the northern colonies. ? It … It contributes more than 200 calories per person per day for more than 150 million people in West Africa, and is an important source of income. White rice has had the bran and germ removed. Heat up a non-stick pot of an electric rice cooker [ i chose Quick Cook mode]. Yam rice is so much tastier and wholesome than plain cooked rice, yet healthier than most fried rice dishes. Bulgur Wheat. Hello all!! Emily April 18, 2013 . I shall give it a try and cook this for my family. Sweet potatoes and brown rice should not compete when it comes to weight management and healthy living, but nutrient sources of potatoes exceeds brown rice in many ways. There are distinct differences between a yam vs. a sweet potato. Here are my easy, everyday, Asian recipes and quick, sweet bakes anyone can create. The truth, however, is that yam is healthier than wheat, semolina rice, millet and other grains, and people with diabetes need not avoid yam if they follow the correct instruction on how to cook yam. I wish it was cheaper here. 20.White rice flour. But when you ask which one is healthier, then the noodle or rice that you usually consume is more or less the same. Yam rice is so much tastier and wholesome than plain cooked rice, yet healthier than most fried rice dishes. Okay, so you know that brown rice is technically healthier than white—but brown and white rice aren't the only players in the game. If you are one of the people who targets nutrition and health more than weight loss, then opting for sweet potatoes, is a good choice. Russet potatoes are also generally healthier than white potatoes. Here we have a lot of important electrolytes and minerals. Wash rice grains and drain. If you have diabetes, keep in mind the importance of portion size and distribution of carbohydrate-rich foods throughout the day. One cup (136 grams) of baked … Yam have significantly more Vitamins C than rice. I would like to ask if you have the Chinese Steam Carrot Cake recipe 萝卜糕 ? Potatoes have a much wider variety of nutrients as compared to rice. And when the finished curries are served on the table, we end up eating more rice than usual to neutralize the heat of the curries. Fragrant yam rice is as good as done! These vegetables both provide key nutrients, but one is a root and the other is a tuber. Try this tested and trusted recipe for fluffy, fragrant, flavourful, healthy and nutritious Chinese-style yam rice, the perfect one-dish meal, and a delicious staple to accompany your favourite Chinese soups and mains. The best thing about this delicious rice dish and meal? Add pork slices (with marinade sauces) and stir fry for a few minutes. A cup of plain white rice has 242 calories and brown rice contains 216. Yamarita is just fried egg-coated yams, it … Yam have significantly more Vitamins C than rice. Maximize your nutrients, minize your calories. Share this article via email. I especially love pairing yam rice with any savoury Chinese soup, to round out a meal that is just so much more healthier, nutritious, and balanced. In this health food face off, find out which is healthier: a white potato or a sweet potato. People are often confused when I don’t mention cooking the yam, but you can eat Japanese mountain yam raw. Yam or Sooran – High In Vitamin C, this is my go-to vegetable for everyday meals. It can be cooked to perfect fluff and texture in your rice cooker. Brown rice malt syrup is a sweetener that looks similar to molasses – think thick and dark – but with a better taste more akin to barley malt syrup or strong honey. Hope this helps, and I’ll be eager to hear how you find this recipe! Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high. Place yams and ½ … Wash both the basmati rice and glutinous rice and place in an electric rice cooker by adding number of cups of water specified by the electric cooker for mixed rice. To microwave whole yams: Prick scrubbed yams all over with a fork. … So for the same amount (eg: 100 grams) noodles will contribute higher calories. Sweet potato fries have a reputation for being healthier than French fries, but you may wonder whether they’re really better for you. Illustrations: Kaki Okumura. Try to pick the winning spud. “Russet potatoes offer a higher fiber content than white potatoes, which helps improve gut health,” Friedman continues. Yam is the common name for some plant species in the genus Dioscorea (family Dioscoreaceae) that form edible tubers. Hi Caslon, I’m so happy you like this!? It’s really that easy. Every single yum here can easily be created in your own kitchen. Welcome to my little space where I enjoy sharing simple, delicious, everyday Asian food recipes, and more! When considering a potato vs. rice to complement your meal, compare their nutritional content. Slice about 5-mm off the small end of the yam, and about 1 cm (1/4-in) off the (usually) green end of the yam. Sweet and Sour Fish + The Best Sweet and Sour Sauce Recipe! Is yam healthier than potato? There is more soluble fibre present in yam than insoluble, which makes it easy to digest and is a suitable food for young children. Yams, a naturally sweet "tuber" you probably always confuse for sweet potatoes, are delicious baked and eaten plain. Do you have any tips on choosing a good yam? Get the Latest Nutritional Density updates, How To Eat Foods High In Vitamins Without Breaking Your Fast, The Lowest Calorie Electrolytes For Fasting, Eating Healthy Is Four Times Cheaper Than Mcdonalds, Highest Potassium And Magnesium Density In Foods By Calories, The Ultimate Nut Guide Normalized Per Calorie, How To Get The Most Potassium From Carrots, Reach Nearly 100 Micronutrients With Just 2 Foods, Very Highest Protein Foods From Each Food Group, Highest Vegan Protein Density By Calories, The Very Highest Iron Foods On The Planet, The Lowest Saturated Fat Foods Normalized Per Calorie, Nutritional Density Of A Starbucks Nonfat Latte, Rank And Compare Micronutrient Densities Of Foods And Recipes. They have 1.20 grams of fat and 0.16 grams of protein. TasteHongKong April 19, 2013 @Emily, Great! White rice is one of the most widely consumed foods in the world mainly by the inhabitants of the Asian region. I was taught by my mother to choose yam that feels heavy in your hand, and when you look at the stem where it has been cut, the stem should look fresh and still light green. Fragrant Yam Rice – Easy Rice Cooker Method. Due to its resemblance to the foot of an elephant, it is called elephant foot yam. 8. Further, every cooked cup has 21.91 carbohydrates and 1.80 grams of fiber. The 'expert’ advised his listeners to replace yam with grains such as wheat, millet and semolina. Red Or White Quinoa. Peel and dice yam and carrot. Meanwhile, soak dried Chinese mushrooms in warm water until softened, drain and dice. Yams are also a tuber vegetable. Ma Lai Gao (馬拉糕) - Even Softer, Fluffier & Tastier! If you are to choose brown rice noodles over the whole-wheat option unless you are gluten-sensitive, it might be a wrong choice. Rice, with 5 grams of protein per cup, has slightly more protein than a potato, with 3 grams. The sweet potato scores higher than the rice in fiber, giving you 13 percent of the daily value (DV) on a 2,000-calorie diet, while brown rice supplies just 7 percent. It’s really that easy. I would strongly suggest NOT to use chicken breast as the meat will turn out to be too tough for this recipe. A little further down the list than it’s cousin brown rice flour, white rice flour is a bit higher in carbohydrates and has a higher glycemic index than does brown rice flour. The skin of potatoes is very healthy and contains no fats or starch at all. Rice Noodles. Patiently, of course… which I am hardly, as soon as I catch the slightest, misty whiff of aroma from all that yummy, bubbly goodness escaping from the rice cooker. A 1/2 cup serving of baked yam versus baked sweet potato reveals that the sweet potato is higher in calcium, iron, magnesium, potassium, sodium (36 mg versus 5.4 mg), zinc, vitamin A, vitamin E and vitamin C. With regards to fat, the yam is 0.1 grams compared to the sweet potato at 0.2 grams. Thank you for sharing! 1. I think yamarita takes the cake. Currently, only about 13% or fewer people in North America eat pulses regularly. Add in yam pieces, stir fry for 1-2 minutes. Add in the seasoning ingredients to rice. Soak dried shrimps in water until softened (about 5 minutes) and drain. Quinoa contains the second most protein of any grain and has all of the essential amino acids. And yes, it’s the perfect one-pot rice dish cum meal for us lazy or overly busy folks, when we need something easy from stove to table – you can prep all your ingredients in under 30 minutes (aside from marinating time) if you’re lightning quick but careful, of course, with a knife, and then whip up a quick stir-fry to combine the essentials. Do not overcook the taro (yam) as it will continue cooking in the rice cooker. The fibre in yam: Slows the release of sugar or glucose from the blood into the cells. If you do find one, hope you’ll send it my way, ya? Then add in the Okara [dried gluten pieces]. For example, use oatmeal in a rice dessert. Four ounces of cooked yam provides 80 to 100 kilocalories and four grams of fibre. Now, lets look at mineral density. Rice with a high amylose content (25-30%) tends to cook firm and dry, whereas rice with a intermediate amylose content (20-25%) tends to be softer and stickier and rice with a low amylose content (<20%) is generally quite soft and sticky. Good Source of Fiber If using a peeler, hold the yam in one hand, and  with the peeler in your working hand, peel the outer layer, AWAY from your body. they're a reliable sourse of minerals and supplementations, yet one element you're able to beware with whilst ingesting a yam or candy potato, is the sugar content cloth in them. Don't miss our delicious recipes and updates in your inbox! Required fields are marked *. And it’s only a side dish! When water in the rice cooker starts to simmer (boil), quickly stir in the fried yam, diced carrot and mushrooms, and close back the lid of the rice cooker. Q: Is brown rice healthier than white rice? Continue to fry until aromatic and well mix. Black rice helps the liver (one of the most significant detoxifiers of the body) eliminate unwanted substances through its antioxidant activity. Thank you (and sorry to make you feel hungry :P)! Hi Doris, a steamed carrot cake… mmm.. that sounds so delicious! Brown rice noodles are not a healthier option than whole-wheat noodles, as they contain less fiber and protein than the latter. (Source: 'Singapore Hawker Food' by Jimmy Chua). The best thing about this delicious rice dish and meal? 3. foods that expand while … 1. It’s still on the gluten-free list, and you can use it for baking. Don’t worry, I was late to the party too!! Beans are Better than You Know, or Knew. Both whole-wheat and brown rice noodles contain almost the same amount of calories. Thanks for testifying the clay pot version of this, and sharing your healthy adaptation with red rice. But to prevent such habits, I have a repertoire of quick and simple ways to add more fresh vegetables to my meals, and tororo furikake rice takes a special place. When I'm not outdoors doing my favourite activity - hiking - I'm in my kitchen, cooking! Fiber: Potatoes have three grams in one serving of white potato with less than one in a serving of white rice. Brown rice—which is also available in long and short grains—is a lot chewier and heartier than white rice and takes about twice as long to cook. The dressing is especially good - rather than rice we used rice noodles and more veggies (red pepper, pea shoots, thin ribbons of cucumber and bean sprouts) to make a noodle salad. Potatoes have much more fibre than white rice. Uncooked rice grains are first wok-fried with fried dried shrimp and tender slivers of pork belly, flavoured with Asian sauces, and then cooked in a rice cooker with diced yam, carrots and Chinese mushrooms, until fluffy and fragrant. The calorie only lies in starch and protein. For a homely healthier version, I have cooked mine with skinless chicken thighs and brown rice. Yam are a good source of Vitamin C. Yam are a great source of Vitamin B6, Potassium. The best thing about this delicious rice dish and meal? Wash rice and drained. You take so much time and effort in your posts. Scoop out and set aside, leaving the oil in the wok. Yam is an important dietary element for Nigerian and West African people. When cleaned, slice or dice into cubes as desired. a typical potato has much less sugar in then the candy. Why Potatoes Are Healthy? Rice noodles have a caloric content that does not go higher than 192 calories for every cup cooked. First, let's take a look at the macros. Soooon…Ta-Dah! Turn off the heat. To get the filling effects of fiber in your diet, pass on the white rice and choose brown rice … Brown rice, on the other hand, has only 1 g less fiber per serving than plantains, making it a healthy choice as well. And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine) The most useful food comparison tools. If you haven’t realised that fluffy, fragrant, flavourful, delicious yam rice was this easy, well, now you know! This breaks down the starches into simpler sugars as a liquid. Brown rice malt syrup. ... Freekeh contains more protein and fiber than quinoa. It is a tuber that grows in tropical regions. When end of cooking is indicated on the rice cooker, do not open the lid right away. Thanks! Q: Is brown rice healthier than white rice? If using a paring knife, place the yam upright on its wider base on a cutting board, then slice away a thin outer layer from the body of the yam, from top to bottom (be careful not to cut away too much of the flesh). Traditionally, yam rice is cooked with pork belly and white rice. Beautiful and immaculately written. 10. Hey Felicia, I’d be happy to cook this up for you the next time round! Both are nearly fat free, with less than a gram of fat per serving. Dish out, garnish with chopped spring onion (optional) and serve as desired. After, just let your trusted rice cooker take over – all you have to do is add the yam, carrots and mushrooms once the water comes to boil, and wait. It can be cooked to perfect fluff and texture in your rice cooker. We got to wondering here at SuperfoodsRx, are the purple sweet potatoes healthier than … To experienced hands, preparing yam must seem like ‘sap-sap-sui’ (湿湿碎, a Cantonese slang meaning ‘small matter’), but for self-taught home cooks, even the simplest thing can seem bewildering! Sweet Potato Rice. Add water and dashi powder, and mix together in a bowl — this is tororo! Place the rice mixture into a rice cooker. You can also buy instant or converted rice. Warm milk changes the texture and resembles dessert rice.6. A cup of plain white rice has 242 calories and brown rice contains 216. 1 / 6 2 / 6 3 / 6 4 / 6 5 / 6 6 / 6 Previous. 877 calories, 34.8g total fat, 14.8g sat fat vs 657 calories; 24.8g total fat; 10.7g sat fat. In a mixing bowl, combine seasonings for marinade. Thanks to you, I now have something to look out for! Spices – Yam is marinated with a spicy paste, that includes everyday spices such as coriander powder, turmeric powder, red chili powder, black pepper powder, and salt. A healthier alternative to rice and yellow noodles, sweet potato noodles is a staple in Korean food which is slowly going mainstream thanks to its slippery, slightly chewy texture. I particularly enjoy Chinese-style fragrant yam rice. Promotes Healthy Digestion. Americans should … Does it matter when it comes to your health? Hi, I'm Celia. It is produced commercially by cooking brown rice flour or brown rice starch with enzymes. # 3 KHAO PAD (THAI FRIED RICE) A blend of meats, seafood and rice that’s cooked in oil, a typical restaurant variety of Khao Pad (fried rice) can contain as much as 1200 calories. Useful Tip – How to Prepare Yam for Cooking. Yamarita. Is yam healthy at all? And since we're showing 200 calories worth, this means anything above 10% is good. 3 / 11 NASI BIRYANI (with chicken thigh) vs NASI LEMAK (with fried chicken wing, ikan bilis and fried egg). Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. All Rights Reserved. The process of cleaning and cutting it is a bit lengthy, but then the results are even better than that. Regardless of the name, both yams and sweet potatoes are great for diabetics (although not covered in maple syrup, brown sugar, or marshmallows) and may be a little better than "plain" (russet, red, or Yukon Gold) potatoes because they are somewhat higher in fiber. Peel the yam and grate it down. Sweet potatoes are an excellent source of vitamin C and dietary fiber. Now that you know of six foods that you can cook in a rice cooker (besides rice! Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples. Yam are a good source of Vitamin C. Yam are a great source of Vitamin B6, Potassium. No-Fail Pandan Chiffon Cake, Easy Step-by-Step Recipe, Chinese-Style Tender Braised Chicken with Potatoes {New & Improved Recipe! Add in the taro (yam) and dried shrimps and stir fry for another 2 minutes. It is rich in starch, and can be prepared in many ways. Happy cooking!??? Potato, potahto. Wish I had such a recipe on hand, wouldn’t that be nice to try! A medium baked potato falls between them with 230 calories. Add sliced pork and rub in marinade until thoroughly coated.Set aside for 1 hour. Rice is such a staple in Chinese and Asian cuisines in general, it’s no surprise that there are infinite ways to enjoy this humble grain. This makes brown rice higher in fiber, vitamins, and minerals.