Yacon & its health benefits

Yacon ist eine Pflanzenart aus der Gattung der Smallanthus und entstammt der gleichen Familie wie
der Topinambur. Die Yacon-Pflanze kommt ursprünglich aus den Anden Südamerikas und erfreut sich seit einiger Zeit auch in Deutschland steigender Beliebtheit. Yacon-Knollen und -Wurzeln sind reich an
Wasser und enthalten nur wenig Zucker. Deshalb gelten sie als gesundes Gemüse.

Yacon-Knollen haben einen süßen Geschmack, der an Birnen erinnert und sie können roh oder gekocht gegessen werden. Die Blätter der Pflanzen werden ebenfalls manchmal als Gemüse verwendet, jedoch sind die Wurzeln der Hauptgrund für den Verzehr.

In diesem Beitrag schauen wir uns die Wurzel und ihre Vorteile sowie einige Rezepte an. Obwohl die Pflanze in Deutschland noch nicht sehr bekannt ist, lohnt es sich, das Ganze einmal auszuprobieren und in Deine Ernährung zu integrieren. Lass Dich überraschen, was die Pflanze alles kann.

Highlights

Yacon stammt aus Südamerika und ist eine süße, kalorienarme Knolle.
Es hat präbiotische Eigenschaften, die die Darmflora fördern.
Yacon kann den Blutzuckerspiegel senken und ist ideal für Menschen mit Diabetes.
Yacon enthält Fruktooligosaccharide –
unverdauliche Ballaststoffe, die als präbiotisch gelten und von bestimmten Darmbakterien verstoffwechselt werden.
Yacon enthält natürliche Ballaststoffe, die kaum verstoffwechselt werden und daher wenig zur Erhöhung des Blutzuckers beitragen.
Es kann dank sättigender Ballaststoffe und kann gut in eine bewusste Ernährung integriert werden.
Yacon enthält Vitamin C, welches das Immunsystem unterstützt und hat antioxidative Eigenschaften aufweist.

Health benefits of yacon

Yacon is used in the diet because of its edible tubers with a low sugar content. The root resembles a sweet potato on the outside and has a fresh, slightly sweet taste. It is eaten raw or cooked and can also be processed into juice or syrup.

Yacon plays a special role in nutrition, as the root contains many valuable ingredients:

Prebiotic effect on the intestinal flora: A special feature of yacon is that the tubers and roots contain inulin, a soluble fiber that is considered prebiotic and promotes good digestion. Inulin supports growth
of beneficial bacteria in the intestine and also inhibits the proliferation of
harmful pathogens. A healthy intestinal flora is important for an intact immune system, good digestion and the absorption of nutrients.
Reduction of the blood sugar level: Yacon contains fructooligosaccharides that are hardly metabolized and therefore do not cause blood sugar levels to rise after consumption. Due to its content of non-utilizable fructooligosaccharides, yacon is an interesting ingredient for people with diabetes - especially in its natural, unprocessed form. In order to keep blood sugar levels low, the Low-carb diet established.
Weight reduction and appetite suppression: Yacon has a low energy density, contains few calories and a lot of water. It also contains fiber, which ensures a long-lasting feeling of satiety. It also contains inulin, an indigestible dietary fiber that is considered filling and remains in the digestive tract for longer. With a nutrition plan succeeds Lose weight simply and without the typical feeling of hunger. The food cleanse was specially developed for weight loss. All meals have a low carbohydrate and high protein content, are vegan, super tasty and can be prepared in less than 9 minutes.
Strengthening the immune system: The plant contains vitamin C, which is important for a strong immune system. Vitamin C promotes the formation of immune cells and protects the body from pathogens. Another simple way to support your immune system is to take Ginger shots.
Other effects: It is also said to have antioxidant properties that can protect against cell damage caused by free radicals. The tubers also contain other useful nutrients such as potassium, calcium and iron.

Yacon can therefore be a healthy addition to the diet and is particularly beneficial for people with diabetes or digestive problems. But yacon can also be a varied alternative to conventional vegetables for everyone else.

Use of yacon

The tuber from the Andes of South America can be used in many different ways:

Raw as a snack: The root can be eaten fresh and raw as a snack. The tuber is peeled and cut into thin slices or pieces. The taste is sweet and reminiscent of pear or melon.
Preparation in the kitchen: The vegetable is a real all-rounder when it comes to preparation. The tuber can be boiled, steamed, fried or grilled and is suitable as a side dish for various dishes. Yacon can also be used in salads, soups or stews. The root can also be flavored with various herbs.
Use in the food industry: Yacon is also used in the food industry. The inulin it contains is used as an ingredient in food supplements or as a sweetener, as it contains little sugar but tastes sweet. Yacon is also popular as an ingredient for dietary products or gluten-free products. The root can also be an alternative to fruit due to its sweetness.
Use in naturopathy: Yacon is valued for its special composition and indigestible fiber content. These so-called fructooligosaccharides are considered prebiotic and can be part of a high-fiber, conscious diet. In their traditional
At home, the root is often used as part of a balanced diet.
used - especially when a light and digestible diet is required.
is. The tuber's ingredients are also available as a dietary supplement in the form of capsules or juice.

Healthy recipes made from yacon

The yacon root was considered a real insider tip and is currently becoming a trend vegetable for anyone who wants to eat consciously and naturally. With its mild-sweet taste and the crunchy bite it not only brings variety to the kitchen, but also scores points with valuable ingredients. Whether raw, cooked or dried - It can be used in a variety of ways and is perfect for healthy recipes that taste delicious and are good for the body. We have put together some recipe ideas for you:

Salad with avocado & lime dressing

Crunchy strips of vegetables meet creamy avocado, fresh coriander and a
tangy lime dressing - a light salad rich in vital substances that is ideal for
as a lunch or side dish.

Preparation: Peel the tuber and cut into fine strips. Dice the avocado, mix with fresh coriander, red onion and a dressing of lime juice, olive oil and salt.

Smoothie with yacon, spinach & mango

The natural sweetness of the yacon harmonizes perfectly with the fruitiness of the mango and the freshness of the spinach. Simply mix everything together - for a digestion-friendly
Start the day or as a nutritious snack between meals.

PreparationPeel and roughly dice 1 small yacon. Puree in a blender together with a handful of fresh spinach, ½ mango, a little ginger and 200 ml of plant-based milk or water.

Baked potato chips with sea salt

Thinly sliced, baked in the oven with a little olive oil and sea salt until crispy - these potato chips are the perfect healthy snack alternative to potato potato chips and are rich in fiber.

PreparationSlice the root into very thin slices. Mix with a little olive oil and sea salt, place on a baking tray and bake at 180 °C (top/bottom heat) for approx. 20-25 minutes until crispy.

Porridge with cinnamon & berries

Grated yacon mixed into your warm porridge, along with fresh berries and a
A touch of cinnamon - and you have a high-fiber breakfast that keeps you full for a long time
and keeps blood sugar stable.

Preparation: Boil 50g oat flakes with plant milk. Grate ½ yacon and stir in. Season with cinnamon and garnish with fresh berries and nuts.
top.

Vegan yacon curry with coconut milk & chickpeas

Hearty comfort food: yacon adds a slightly sweet, crunchy component to the curry. Together with chickpeas, carrots, spinach and creamy coconut milk, the result is a filling vegan dish that is good for body and soul.

PreparationCut the yacon, carrots and zucchinis into pieces. Fry in coconut oil with curry paste, then add 1 tin of coconut milk and 1 jar of chickpeas. Simmer for approx. 15 minutes, serve with fresh coriander.

Grow your own yacon: How it works

Yacon is a robust plant that can be grown in almost any garden as long as the soil is well-drained. It is a perennial plant with large leaves that can be grown in almost any garden. up to two meters can grow large. The plant itself requires little care and is resistant to a wide range of pests and diseases. Yacon is still relatively unknown in Germany, but the popularity of this versatile and healthy vegetable is increasing. The edible tubers are whitish to yellowish in color and resemble a sweet potato on the outside.

To grow the vegetables yourself, you need:

Tubers or seedlings (best bought from a nursery or online)
A sunny location (it loves sun and needs lots of light)
Well-drained, nutrient-rich soil (ideally loose and rich in humus)
Compost or organic fertilizer (for a good soil structure)
Water (evenly, but without waterlogging)

Step-by-step guide to growing yacon:

Start timeSpring (March-April) - choose a sunny location. The plant prefers warm temperatures and cannot overwinter in frosty conditions. A greenhouse is therefore ideal - pots for colder regions will also work.
Prepare the soil wellby loosening it up and enriching it with humus. Work some compost or organic fertilizer into the soil to provide nutrients. A pH value of 5.5 to 6.5 is considered ideal.
Dig a holethat is approx. 10-15 cm deep. Place the bulb in the soil with the tip pointing upwards. Make sure that the cuttings have sufficient distance to other plants (approx. 30-40cm between the plants). Cover the tuber with soil and water it well.
The root needs Water regularlyespecially in the growth phase -
Do not overwater! Water once a week or more often in dry conditions. During
fertilization every 4-6 weeks can also be useful during growth.
Yacon grows quickly and often needs support, as the plants can grow up to 2 meters high. Use bamboo sticks or plant trellises, for example, to provide support if necessary.
Harvest timeThe roots can be harvested in late fall or after the first frost. Dig carefully around the plant and pull out the tubers. They can then be processed fresh, used for the next crop or dried.

As the vegetables keep for a long time when dried, you can usually conjure up several dishes from one harvest. We hope you enjoy planting and cooking them.

Conclusion

Yacon is a Plant from South Americawhich belongs to the same family as the Jerusalem artichoke and is also used for root vegetables. Due to its prebiotic fiber content and its positive effects on blood sugar levels and the immune system, it is highly valued in many countries.

The tuber can be eaten fresh and uncooked as a snack or processed in the kitchen with a variety of spices. The vegetable is also used in the food industry and in naturopathy. The easy cultivation in the home garden and the use of the leaves are also interesting.

The importance of the root in the diet will probably continue to increase. Especially in times of rising diabetes and obesity rates, yacon could help as a natural sugar substitute or as a supportive measure for weight reduction.

Frequently asked questions about yacon:

Is yacon the same as sweet potato?

No, yacon and sweet potato are different plants. Although both plants have root tubers and are used as vegetables in the kitchen, they belong to different plant families and have different characteristics.

What can you do with yacon?

The root can be prepared and used in various ways. Here are some examples:

Raw as a snack:Yacon can be eaten raw, similar to carrots or apples. To do this, the root is peeled and cut into thin slices or pieces. The slices have a crunchy texture and fresh taste. It can also be added to a salad to give it a sweet note.
Baked or grilled: The tuber also tastes good baked or grilled and can be prepared in a similar way to potatoes or sweet potatoes. To do this, the root is cut into thin slices or pieces and marinated with oil and spices to taste. It is then baked or grilled in the oven or on the barbecue until it is soft and crispy.
As a syrup or powder: The root vegetable can be processed into syrup or powder to serve as a natural sugar substitute. The syrup has a caramel-like flavor and can be used to sweeten tea, coffee or desserts. The powder can be used as an ingredient in smoothies, muesli or baked goods.
In the food industry: Yacon extract and powder are also used in the food industry as a natural sweetener or fiber additive.
In naturopathy: The South American vegetable is used in medicine due to its prebiotic fiber and its positive effects on blood sugar levels.

In our Blog and on our Instagram channel you will find easy Low-carb recipes for losing weight.

Can yacon be eaten raw?

Yes, the root can be eaten raw. In fact, it is often consumed uncooked as a snack, as it has a refreshingly sweet and slightly tart taste has - similarly like a mixture of pear and melon.

To be able to eat the root vegetable, it only needs to be be thoroughly washed and peeledas the Hard and inedible shell is ready. It can then be cut into thin slices or pieces and eaten straight away. Alternatively, yacon can also be grated and used as an ingredient in salads or smoothies.

There are also many other ways to use yacon in the kitchen, such as as an ingredient for soups, stews or gratins, as a garnish for meat or fish dishes or as an ingredient for desserts and baked goods.

Why was yacon banned for a long time?

Yacon was in Europe banned until 2014/15 because it fell under the Novel Food Regulation. It regulates the sale and thus the consumption of foods that were only consumed in very small quantities in the EU until 1997. The necessary safety tests did not exist until 2014/15, which is why planting and sale were prohibited. The reason for the ban was therefore not health aspects, but the lack of approval under the Novel Food Regulation.

Once the trendy vegetable had also made a name for itself in Europe, the relevant tests were passed and the root could be purchased, cultivated and consumed.

Can yacon also be grown from seed?

Yacon seeds can also be purchased. The However, propagation usually takes place via root tubers or cuttingswhich you should use in spring. Although it is possible to grow yacon from seed, it is considered quite difficult.

Nutritionist

Developed on a scientific basis by Dr. Ulrike Fischer, who holds a doctorate in nutritional science.

Highlights

Yacon stammt aus Südamerika und ist eine süße, kalorienarme Knolle.
Es hat präbiotische Eigenschaften, die die Darmflora fördern.
Yacon kann den Blutzuckerspiegel senken und ist ideal für Menschen mit Diabetes.
Yacon enthält Fruktooligosaccharide –
unverdauliche Ballaststoffe, die als präbiotisch gelten und von bestimmten Darmbakterien verstoffwechselt werden.
Yacon enthält natürliche Ballaststoffe, die kaum verstoffwechselt werden und daher wenig zur Erhöhung des Blutzuckers beitragen.
Es kann dank sättigender Ballaststoffe und kann gut in eine bewusste Ernährung integriert werden.
Yacon enthält Vitamin C, welches das Immunsystem unterstützt und hat antioxidative Eigenschaften aufweist.

Yacon

Health benefits of yacon

Use of yacon

Healthy recipes made from yacon

Salad with avocado & lime dressing

Smoothie with yacon, spinach & mango

Baked potato chips with sea salt

Porridge with cinnamon & berries

Vegan yacon curry with coconut milk & chickpeas

Grow your own yacon: How it works

Conclusion

Frequently asked questions about yacon:

Is yacon the same as sweet potato?

What can you do with yacon?

Can yacon be eaten raw?

Why was yacon banned for a long time?

Can yacon also be grown from seed?

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