Recipe for Savory or Sweet Mashed Yams

What could be better than mashed potatoes for a dependable comfort food? Mashed yams! They’re just as satisfying as mashed potatoes, but higher in nutrients like beta carotene and potassium, and naturally sweeter. Blend in some cooked pureed cauliflower, and you have a comfort food that’s comforting for your waistline, too.

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This recipe lowers calorie and fat with low-sodium broth instead of cream. Keep your yams savory with chopped chives and parsley, or lean towards the sweet side with cinnamon and pecans. For a nutritious meal made with comfort foods, serve your mashed yams with turkey meatloaf or baked “fried” chicken.

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Recipe for Savory or Sweet Mashed Yams

Makes 6 servings

Ingredients

• 2 medium yams or sweet potatoes, cubed into 2-inch chunks
• 1 small head of cauliflower, cut into chunks
• ½ cup of low-sodium broth or almond milk
• 2 tablespoons of olive oil
• Salt to taste
• For savory version: chopped chives, chopped parsley, 1 clove of peeled, minced garlic
• For sweet version: 1 tablespoon of maple syrup (optional), ½ teaspoon of ground cinnamon, ¼ teaspoon of nutmeg, ¼-½ cup of chopped walnuts or pecans (optional)

Directions

1. In a large pot, pour enough water to cover an inch of the base. Insert steamer basket and place the chunks of potatoes on top. Cover the lid and steam on medium heat for 10 minutes. Add the cauliflower chunks and steam for 10-15 minutes, or until the yams and cauliflower are very tender.
2. Place the steamed sweet potatoes in a medium bowl and mash, or use a food processor until the texture is smooth. You can leave some chunks if you prefer. 
3. Add the broth or milk, salt and olive oil. Add the rest of the ingredients (sweet or savory) and combine. 
4. Optional: bake in a greased dish until crispy on top. Otherwise, serve from the stovetop.

Nutrition information per serving (savory version): calories: 150 kcal; total fat: 8 g; total carbohydrates: 18 g; sugar: 3 g; fiber: 4 g; protein: 3 g; sodium: 200 mg; cholesterol: 0 mg

Nutrition information per serving (sweet version): calories: 180 kcal; total fat: 9 g; total carbohydrates: 22 g; sugar: 8 g; fiber: 4 g; protein: 4 g; sodium: 200 mg; cholesterol: 0 mg

Reviewed by Natalie Stein, MS, MPH, CDCES