Heart-Healthy Creamy Mashed Yam
Indulge in the velvety comfort of Heart-Healthy Creamy Mashed Yams, a nutritious twist on a classic dish that pairs bold flavor with wholesome ingredients. This recipe swaps heavy dairy for unsweetened almond milk and olive oil, creating a creamy texture without added guilt. Seasoned with fresh rosemary, nutmeg, and a splash of lemon juice, these mashed yams deliver a delightful mix of earthy, tangy, and subtly sweet flavors. Perfect for a weeknight dinner or a health-conscious side dish at holiday gatherings, this quick and easy recipe is ready in just 35 minutes and serves four. Whether you're looking for a heart-healthy alternative to traditional mashed potatoes or a nutrient-packed comfort food, this dish is sure to satisfy. Serve warm and garnish with rosemary for a touch of elegance!
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Recipe Information
Ingredients
- 2 pounds yams
- 2 tablespoons olive oil
- 0.5 cup unsweetened almond milk
- 2 garlic cloves
- 1 teaspoon fresh rosemary
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 1 tablespoon lemon juice
- 0.25 teaspoon nutmeg
Instructions
Peel and chop the yams into 1-inch cubes.
Place the yam cubes in a large pot and cover with water. Bring to a boil over medium-high heat.
Reduce the heat to medium and simmer for about 15-20 minutes, or until the yams are tender when pierced with a fork.
While the yams are cooking, peel and finely mince the garlic cloves.
Drain the cooked yams and return them to the pot.
Add olive oil, unsweetened almond milk, minced garlic, fresh rosemary, black pepper, salt, lemon juice, and nutmeg to the yams.
Mash the yams using a potato masher or a fork until smooth and creamy.
Taste and adjust seasoning according to preference.
Serve warm, garnished with additional rosemary if desired.
Nutrition Facts
Calories |
1344 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.1 g | 40% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1346 mg | 59% | |
| Total Carbohydrate | 257.0 g | 93% | |
| Dietary Fiber | 36.2 g | 129% | |
| Total Sugars | 4.9 g | ||
| Protein | 14.9 g | 30% | |
| Vitamin D | 1.1 mcg | 5% | |
| Calcium | 400 mg | 31% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 8265 mg | 176% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
