This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
This recipe is safe for those who are sensitive to gluten.
"Strange to see how a good dinner and feasting reconciles everybody."
-Samuel Pepys, Culinarian
This is the perfect recipe to substitute for mashed potatoes. The same creamy mashed potato dish that's so comforting with the twist of added flavor. And the added benefit of more fiber!
Sweet potatoes are not yams. What is marketed in the U.S. as a sweet potato is usually a potato with a pale skin and creamy yellow flesh. These are closely related to russet potatoes and are drier and not very sweet.
What is usually sold as a yam in the U.S. is actually the darker skinned sweet potato. The thick orange skin is tough and fibrous and the flesh is moist and also has a rich orange color.
1 cup yams: 177 calories; 0g fat; 0mg cholesterol; 13mg sodium; 42g carbohydrate; 6g fiber; 1g sugars; 2g protein; 4% RDA Vitamin A; 43% RDA Vitamin C; 3% RDA Calcium; 4% RDA Iron; 4mcg Vitamin K
Servings = 4 | Serving size =about one cup
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3.
This recipe makes good leftovers and will keep well in the refrigerator for about 48 hours. Reheat gently.
|1 lb||yams (peeled and cubed)|
|1 tsp||extra virgin olive oil|
|1 large||shallot (minced)|
|1/4 tsp||dried rosemary|
|fresh ground black pepper|
|2 Tbsp||unsalted butter|
|1/4 cup||non-fat buttermilk|
|2 Tbsp||2% milk|
Place the water in a large stock pot fitted with a steamer basket over high heat.
Add the cubed yams to the steamer basket and steam until they break slightly with a fork.
While the yams are cooking, place the olive oil in a small skillet over medium heat. Add the shallots and rosemary and cook gently until the shallots are softened.
Place the cooked yams together with the shallot and rosemary mixture in a bowl. Add the salt, pepper, spread and buttermilk and mash with a fork until smooth. Add the 2% milk slowly as the yams are mashed smooth.
The mashed yams can be reheated gently in a microwave.
Serving size = 1 cup
Servings = 4
Amount Per Serving
|Calories 188||Calories from Fat 37|
|% Daily Value|
|Total Fat 4g||6%|
|Saturated Fat 1g||5%|
|Monounsaturated Fat 2g|
|Trans Fat 0g|
|Total Carbohydrates 35g||12%|
|Dietary Fiber 5g||19%|
|Vitamin A 14%||Vitamin C 35%|
|Calcium 6%||Iron 4%|
|Vitamin K 6 mcg||Potassium 1021 mg|
|Magnesium 31 mg|