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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
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

The refrigerator light goes on...

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 and Yams

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


 

Mashed Yams



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 quart water
1 lb yams (peeled and cubed)
1 tsp extra virgin olive oil
1 large shallot (minced)
1/4 tsp dried rosemary
1/4 tsp salt
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.

Nutrition Facts

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  
Cholesterol 1mg 0%
Sodium 215mg 9%
Total Carbohydrates 35g 12%
    Dietary Fiber 5g 19%
    Sugars 2g  
Protein 3g  
Vitamin A 14% Vitamin C 35%
Calcium 6% Iron 4%
Vitamin K 6 mcg Potassium 1021 mg
Magnesium 31 mg