Low Sodium Creamy Mashed Yam
Elevate your side dish game with this irresistible Low Sodium Creamy Mashed Yam recipe—a healthier twist on classic mashed potatoes. Perfectly balanced with savory garlic, a touch of black pepper, and aromatic fresh thyme, this dish is a flavorful yet heart-friendly choice. The yams are boiled until tender, then blended with warm milk and unsalted butter for a rich, velvety texture. With only 15 minutes of prep and simple steps, this recipe is a breeze to whip up and pairs beautifully with roasted meats or vegetarian mains. Whether you’re cutting back on salt or simply craving a creative comfort food, these creamy mashed yams deliver wholesome satisfaction in every bite.
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Recipe Information
Ingredients
- 4 medium-sized Yams
- 2 tablespoons Unsalted butter
- 2 cloves Garlic
- 0.5 cup Milk
- 0.25 teaspoon Black pepper
- 1 teaspoon Fresh thyme leaves
Instructions
Peel the yams and cut them into 1-inch cubes for even cooking.
In a large pot, place the yam cubes and cover them with cold water. Ensure the water level is about an inch above the yams.
Bring the pot to a boil over medium-high heat. Once boiling, reduce the heat to medium-low and simmer for 20 minutes or until the yams are tender and easily pierced with a fork.
While the yams are cooking, finely mince the garlic cloves.
In a small saucepan, melt the unsalted butter over low heat and add the minced garlic. Cook gently for 2-3 minutes until the garlic is fragrant but not browned.
Once the yams are cooked, drain them thoroughly and return them to the pot.
Mash the yams using a potato masher or a fork until smooth.
Gently heat the milk in the microwave or on the stove until warm (do not boil).
Add the warmed milk, garlic-butter mixture, black pepper, and fresh thyme to the mashed yams. Stir until well combined and creamy.
Taste the mashed yams and adjust with additional pepper if desired.
Serve warm, garnished with extra thyme leaves if preferred.
Nutrition Facts
Calories |
882 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.4 g | 35% | |
| Saturated Fat | 15.7 g | 78% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 73 mg | 24% | |
| Sodium | 105 mg | 5% | |
| Total Carbohydrate | 152.7 g | 56% | |
| Dietary Fiber | 20.6 g | 74% | |
| Total Sugars | 8.6 g | ||
| Protein | 12.5 g | 25% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 272 mg | 21% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 4910 mg | 104% | |
*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.
