MealsOctober/November 2009

Dairy-Free Mashed Yams


Nutritious yams make a quick and easy traditional dish for Thanksgiving, or the perfect vegetarian comfort food for any other time of the year. This recipe can be prepared a day in advance. Just reheat and serve.

6 yams, peeled and chopped
5 tablespoons butter, ghee, coconut oil or dairy-free replacement
3 tablespoons heavy cream or dairy-free milk of choice (hemp, soy, rice milk)
1 teaspoon maple syrup or honey
teaspoon salt

1. Place yams and other ingredients in a medium-size pot and cover. Cook slowly over medium-low heat. After about 10 minutes, stir contents to combine and cook for an additional 35 minutes, stirring every 5 to 7 minutes. When yams are
tender, remove from heat.

2. Mash yams with a potato masher or hand mixer until smooth. Adjust salt
to taste.

Each serving contains 152 calories, 7g total fat, 5g saturated fat, 0g trans fat, 19mg cholesterol, 202mg sodium, 21g carbohydrate, 3g fiber, 2g protein.

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