Stir-Fries
Stir-Fried Iron Yam
Stir-fried iron yam is a classic home-style vegetable dish known for its crisp texture, subtle sweetness, and digestive benefits. This dish follows the principle of "less oil, less salt," making it especially suitable for the elderly and those with weak digestion.
Main Ingredients
- Chinese yam (iron yam preferred) 1-2 pcs (approx. 250-300g)
- Green or red bell pepper half
- Rehydrated wood ear mushrooms a small handful (approx. 30g）
- Spring onion (chopped) 1 stalk
- Fresh ginger (julienned） 2 slices
- Garlic (sliced） 2 cloves
- Salt to taste
- White vinegar 1 tbsp (approx. 10ml )
- Cooking oil as needed
Steps
Peel the yam (wear gloves), slice thinly (about 0.2-0.3cm). Immediately soak in water (add a little vinegar or salt to prevent oxidation). Slice the bell pepper, tear the wood ear mushrooms into small pieces, chop the spring onion, and slice the ginger and garlic.
Bring water to a boil with a few drops of oil. Blanch the yam slices for about 1 minute until slightly translucent, then drain. (Blanching shortens the stir-frying time and keeps the yam crisp.)
Heat oil in a wok, add spring onion, ginger, and garlic, and sauté until fragrant. Add the blanched yam, bell pepper, and wood ear mushrooms. Stir-fry quickly over high heat for about 1 minute. Add white vinegar along the edge of the wok, season with salt, toss to combine, and serve immediately. (White vinegar is key to keeping the yam crisp. Stir-fry quickly over high heat – do not overcook.)
TCM Notes
Strengthens the spleen and stomach (core benefit): Rich in diastase and polyphenol oxidase, which support digestion. Beneficial for the lungs and kidneys: Acts on the spleen, lung, and kidney meridians – helps relieve spleen deficiency, chronic diarrhoea, and lung deficiency. Light and easy to digest: Gentle cooking method with minimal oil and salt – suitable for all ages.
Suitable for：Those with weak digestion, poor appetite, or indigestion The elderly and those with declining digestive function (especially those with weaker teeth) Those recovering from illness needing gentle nourishment General population seeking a light, healthy diet
Not suitable for：Those with severe constipation (Use with caution!): Yam is astringent and may reduce intestinal moisture, worsening constipation. Those with food stagnation or abdominal bloating (Avoid!) Those allergic to yam (Avoid).
