Heart-Healthy Creamy Mashed Yam

Indulge in the velvety goodness of Heart-Healthy Creamy Mashed Yam, a wholesome twist on a classic comfort food that's perfect for mindful eating. This nutrient-rich recipe swaps traditional butter with heart-friendly olive oil and uses unsweetened almond milk for a dairy-free creaminess. Infused with aromatic garlic, fresh rosemary, and a hint of nutmeg, these silky mashed yams are bursting with flavor, offering a harmonious balance of savory and subtly sweet notes. Ready in just 35 minutes, this easy side dish is perfect for weeknight dinners or holiday feasts. Serve it warm, and pair it with your favorite lean proteins or roasted vegetables for a satisfying, guilt-free meal!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

Peel and chop the yams into 1-inch cubes.

Step 2

Place the yam cubes in a large pot and cover with water. Bring to a boil over medium-high heat.

Step 3

Reduce the heat to medium and simmer for about 15-20 minutes, or until the yams are tender when pierced with a fork.

Step 4

While the yams are cooking, peel and finely mince the garlic cloves.

Step 5

Drain the cooked yams and return them to the pot.

Step 6

Add olive oil, unsweetened almond milk, minced garlic, fresh rosemary, black pepper, salt, lemon juice, and nutmeg to the yams.

Step 7

Mash the yams using a potato masher or a fork until smooth and creamy.

Step 8

Taste and adjust seasoning according to preference.

Step 9

Serve warm, garnished with additional rosemary if desired.

Nutrition Facts

Serving size	1083.4 grams (1083.4g)

Amount per serving	% Daily Value*
Calories	1344

Total Fat 31.10g	40%
Saturated Fat 4.90g	25%
Polyunsaturated Fat 3.00g
Cholesterol 0mg	0%
Sodium 1346mg	59%
Total Carbohydrate 257.00g	93%
Dietary Fiber 36.20g	129%
Total Sugars 4.90g
Protein 14.90g	30%

Vitamin D 44IU	219%
Calcium 400mg	31%
Iron 7mg	36%
Potassium 8265mg	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.

Source of Calories

Fat: 20.5%

Protein: 4.4%

Carbs: 75.2%