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Spiced Yam and Vegetable Stir Fry

July 10, 2015

Spiced Yam and Vegetable Stir Fry is made with rainbow fresh garden veggies is the perfect way to replenish your body as it is full of vitamins, nutrients and it takes less than 15 minutes from wok to table. 

Spiced Yam and Vegetable Stir Fry /

Spiced yam and vegetable stir fry is simply delicious! I just love the combination of the naturally sweet yams, cumin, ginger, cinnamon and assorted vegetables tossed in with a touch of coconut oil in a wok.  Sometimes, life is just beyond busy. We hardly have time to take care of ourselves more than even thinking about a meal to put on the table. That is exactly why you need this less than 15 minutes easy a delicious vegan, paleo friendly, cardiac friendly and gluten-free meal in your recipe rotation.

Spiced Yam and Vegetable Stir Fry /

Too many cold salads, smoothies and iced drinks are very hard on your body. I know you would think that is exactly what you need when it is hot outside, but think again. Did you know that in Traditional Chinese Medicine (TCM) in order to maintain a healthy metabolism one should eat and drink foods that are close temperature with their body's temperature? It is not uncommon at restaurants in Hong Kong to sit down and be served a nice "warm" glass of water on a hot summer day. Really!!! It is even common to stir fry your romaine lettuce instead of eating it cold.

Spiced Yam and Vegetable Stir Fry /

This concept may sound strange at first, but it really does make a lot of sense. Keeping all of this Chinese medicine stuff as simple as possible, essentially there are cold people (people who have excess cold in their bodies) and warm people (people who have excess of heat in their bodies). Usually, you will fall into one of their varying categories. I have never met a person yet, who had perfectly balanced disposition. Whether or not your body is of cold constitution or of warm constitution, excessive amounts of cold food (cold to the touch) and icy drinks can cause many problems.

Spiced Yam and Vegetable Stir Fry /

When the body intakes food it needs to adjust the temperature in the stomach for the correct enzymes to work to digest our food into energy that our body can use. In people who are of cold constitution (More Yin) , drinking and eating excessive cold causes a cascade of issues including stomach bloating and intestinal issues. In people who are warm constitution (More Yang), the body can quickly get the stomach to warm temperature to help with digestion but the problem is that once the stomach temperature is elevated and it stays high and this can cause an overactive stomach to be hungry all the time, gain weight, have a dry mouth, etc.

Spiced Yam and Vegetable Stir Fry /

As we are all trying to eat right, take good care of our health and getting a little bit older with each passing year, I am looking for holistic care and going back to the basics. Today's gently Spiced Yams and vegetable stir fried is a great way to eat your veggies perfectly cooked and warm. (Maybe on another day we can talk about food and spices and whether or not they fall into the cold category, neutral category or warming category) However, today spices in this recipe, do fall into the warm category so add the spices to taste and adjust for your own needs.

Spiced Yam and Vegetable Stir Fry /

This recipe is perfectly adaptable for what I call, "Clean out the refrigerator veggie drawer day".  Use the vegetables you have in your crisper. Feel free to exchange the yams (sweet potatoes) with Asian sweet potatoes, I just used what I had in my crisper.

Spiced Yam and Vegetable Stir Fry /

The only word of advise that I can share with you is to cook the vegetables in order of how physically hard they are. It is really simple. I start out with a little coconut oil in the pan, just because I like it but use any cooking oil you prefer, and add the aromatics. Next I add the chopped yams (sweet potatoes) as these are the hardest vegetable that needs to be cooked and I just add a couple of tablespoons of water and put on a lid and steam the yams in the wok. Then I take the lid off and throw in the vegetables in order of harness such and stir fry them with the spices and you are done like dinner. It is that easy!!! You do not even need to make rice as it has filling sweet potatoes.

Spiced Yam and Vegetable Stir Fry/div>

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Healthy World Cuisine (HWC) Magazine is committed to provide a lifestyle traveling culinary experience featuring fresh ingredients, easy recipe preparation and culinary enjoyment. READ MORE...

Spiced Yam and Vegetable Stir Fry

By HWC Magazine  , , , , , , , ,

July 10, 2015

Ginger spiced yams (sweet potatoes) stir fried with rainbow fresh garden veggies is the prefect way to replenish your body as it is full of vitamins, nutrients and it takes less than 15 minutes from wok to table.

  • Cook: 15 mins
  • Yields: 2 Adults or 1 Hungry Teenager


coconut oil - 1 tablespoon (or oil of choice)

onion - 1/8 cup chopped

ginger - 1 heaping teaspoon grated or 1/2 teaspoon ground (adjust amounts for your own personal likes)

garlic - 1 clove minced

yam (sweet potato) - 1 large (or 3 small Asian Sweet potatoes)

salt and pepper - to taste

water - 2-3 tablespoons of water

broccoli - 1 cup cut to bite sized pieces

red bell pepper - 1/2 cup chopped

yellow bell pepper - 1/2 cup chopped

tomato - 7 cherry tomatoes

cumin - 1/2 teaspoon

cinnamon - 1/2 teaspoon


1In a wok/frying pan, add coconut oil, onion, ginger and garlic and saute until aromatic. Add yams (sweet potatoes), salt and pepper and 2-3 tablespoons of water and put lid on and steam yams (sweet potatoes) for about 3 minutes or just until fork aldente and the water is evaporated. (Don't overcook as you will be stir frying them for a few minutes longer with the rest of the vegetables)

2Remove the lid from you pan and add the broccoli and stir fry for 1-2 minutes, then add red pepper, yellow pepper and stir fry for 1-2 minutes and then add the tomato, cumin and cinnamon and toss lightly. Adjust seasoning as desired.

3Serve Spiced Yam and Vegetable Stir Fry warm and garnish with Thai basil, if desired. Enjoy!

  • Sounds fabulous Bam and I just bought sweet potatoes yesterday.
    Have a beautiful weekend.
    🙂 Mandy xo

  • It really does take time, effort, and planning to eat well. But it’s totally worth it and easier when we have top-notch recipes like this to fall on! I love sweet potatoes in curry and just about anything…that touch of sweetness balances out all the other veggies so nicely. I love a healthy stir-fry and I’m soon headed to the market (again) inspired by this!

  • Beautiful vegetable stir fry. I like the combination of yam and broccoli. Love those mini tea sets. Have a nice weekend, Bam 🙂

  • Mira

    Wow, love the flavors! And pictures are beautiful! Pinned of course!

  • My favorite! Roasted veggies with sweet potatoes. I also season my yams with cumin (and oregano). Your photos are superb, as always! I agree with you on matching food and drink temperatures with body temperature but I don’t want to eat anything frozen in winter, lol! Have a wonderful weekend, Bobbi! 🙂

  • kitchenriffs

    REALLY interesting post! I vaguely know about the hot/cold, but so vaguely that I basically know nothing. So that was really informative. We often eat a lot of Mediterranean-style foods, many of which (I think) are best when served at room temperature. But it’s been all flavor driven, not health driven. I need to read more about this. But first, I must make this stir-fry! Really fun dish. Thanks.

  • Oh Bobbie, I absolutely love the combo of yams, cumin, ginger, & cinnamon! My mom has talked about cold/hot foods – but, I had not heard about us being warm/cold constitutioned – I am fascinated! In Sri Lanka too – some of the little restaurants would serve warm water when it was warm outside – I would always think it was because they didn’t have ice – Gosh – I have so much to learn!

  • What a healthy and flavorful stir fry! I love the sweetness of yams in savory dishes!

  • Such beautiful pictures BAM!!

  • We live be these types of summer salads, so full of colour and taste. JT grandmother used to warm up potato chips for lunch, must have been for similar reasons to Chinese medicine.

    • Bams Kitchen

      Thank you Eva. Maybe it tastes really good to heat up our potato chips, we should try it…

  • Eha

    Beautiful recipe, but you are using sweet potatoes not yams!! An American ‘mistake’ if I may put it that way! Real yams belong to the lily and grasses family – sweet potatoes to the morning glory one. Sweet potatoes may be ‘firm’ or ‘soft’ and the latter were introduced to the United States populace by the horrific slavery from South Africa as ‘sweet potatoes’ – still are!! Actually yams are 95% African grown to this day!! Ok, OK, I’ll get off the professorial dais 🙂 ! I’d get ordinary orangey sweet potatoes for this great recipe . . .

    • Bams Kitchen

      Sure they are sweet potatoes and any sweet Asian sweet potato, yam or root vegetable could easily be used in this recipe.

  • I have Chinese herbs to take during the heat wave to help lower my body temperature so that I can sleep. This is a great use of vegetables Bobbi 🙂

  • I love the suggestions about hot vs. cold foods… and to be honest I always wondered why there were so few uncooked vegetables in asian cuisine. Now I know! Gorgeous presentation and wonderful, healthy recipe!

    • Bams Kitchen

      Thank you! Everything is thrown in the wok, boiled in a soup or put the steamer even if it is just a few moments… They must be doing something right because they live long healthy lives…

  • I stir-fry just about everything including Romaine lettuce but somehow I never thought of stir-frying sweet potatoes, can you believe that? Will be doing so as soon as my sweet potatoes are ready to harvest, may even do a stir-fry with it to bring to Locust Grove garden year end potluck. Thanks for the idea.

  • Hi Bam, this is exactly the food I need right now, after overindulging in France. Thanks for the recipe.

  • Sounds like a wonderful way to eat the vegetables from the summer harvest! And sweet potatoes are such a delicious addition 🙂

  • I love Yams! and this is just the perfect Stir-Fry! I love it.

  • What a beautiful dish and yummy way to use sweet potatoes! Adding to mr Healthy Food board! 🙂

  • Maureen | Orgasmic Chef

    This dish would make me the happiest woman in the room. It’s gorgeous and I love everything in it.

  • I love yam, it’s a stapled in Japanese cooking! But you know, I don’t actually have any of my own recipes this is fantastic! I’m going to try this really soon!

    • Bams Kitchen

      Thank you Nagi-san! Sweet potatoes and also kabocha are so plentiful in Japanese cuisine and are delightful in some many dishes. I hope you give it a try.

  • YUM! This recipe is something I am adding to my TO MAKE this as I can eat ALL of these ingredients!! WOO WOO!

    • Bams Kitchen

      I am so glad you can enjoy this. I can too as it is gluten-free, dairy-free and also egg free and filled with delicious warming spices.

  • This is beautiful, Bobbi! I’ve been craving some hot meals lately so this is perfect. I love my salads and raw veggies but I think my body was telling me just what you said – it needs more! I love the colours in this dish and I’m a big fan of yams but never thought of using them in a stir fry – perfect! Beautiful photos – you are a pro!! Sharing, of course. Hope you enjoyed your weekend 🙂

    • Bams Kitchen

      Thank you Robyn. I think we should listen to our bodies more as it knows what it is all about balance. Wishing you a super week. Take Care, BAM

  • I love sweet potatoes and I’m always looking for ways to eat them. Definitely going to try stir frying! Why have I never thought of that?? I can smell the aroma already! Delicious and gorgeous photos, Bobbi!

    • Bams Kitchen

      Thanks Sandra! You really can stir fry anything that can fit into your wok and the ideas and spice combinations are endless. I love sweet potatoes too and there is something so nourishing about them. Take Care

  • I saw this the other day on G+, loved it! I never tried to use sweet potato in the stir-fry, and really attempted to try it out! What a beautiful and simple dish!

    • Bams Kitchen

      Nihao Maggie, 谢谢! What a special compliment coming from such a talented Chinese chef, thanks. I think next time if available in the wet market, I will also use sweet potato leaves in the stir fry to add at the end instead of spinach.

  • I love the colours of this dish! A pity the prices of sweet potatoes sky-rocketed these few weeks, will perhaps swap with a squash! This looks so delicious!

    • Bams Kitchen

      Thank you Jasline a delicious squash would certainly be a simple and easy swap. I am not so certain they kabocha squash where you are living but maybe you will find something new and interesting to try.

  • cookituppaleo

    Delicious recipe and great photos! Will have to try; love finding new veggie recipes!

    • Bams Kitchen

      Thank you! I am glad you like this recipe and looking forward to keeping in touch.

  • Yum! I love a quick healthy stir fry!

  • I did wonder how hard it is on our bodies to have to process cold stuff, although not sure I would enjoy being served a warm glass of water on a hot summer day too much either. I really want to add some bacon or some cured meat to this dish. Crazy meat eater I am.
    Hope you have a wonderful weekend lovely one. Hugs from freezing cold Australia. x

  • Yam is my favorite, my grandma always cook them in steamed rice! Your stir fry looks absolutely delicious!

    • Bams Kitchen

      Thank you Rika! Yams and sweet potatoes are so diverse that the recipe options are endless.

  • Love the flavors here. It looks so colorful and healthy too 🙂

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