Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Avoid this recipe if you are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may with to avoid it.

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...

Mashed yams make a delicious alternative to potatoes. They have much the same texture but so much more character. Dishes like this will make your main course really special. And, best of all, they're really great for you.


Mashed Yams with Green Onions and Sage

Servings: 2 | Serving size: about one cup

Cooking Time: 30 Minutes

This recipe can easily be multiplied and makes good leftovers. Keeps well in the refrigerator for about 48 hours. Reheat gently.

Mashed Yams with Sage recipe from Dr. Gourmet


  • 2 cups water
  • 8 ounces yams (cubed)
  • 1 tsp. extra virgin olive oil
  • 2 large scallions (thinly sliced crosswise)
  • 1 tsp. rubbed sage
  • 1/8 tsp. salt
  • fresh ground black pepper to taste
  • 1 tsp. unsalted butter
  • 2 Tbsp. non-fat buttermilk
  • 1 Tbsp. 2% milk

Place the water in a sauce pan 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 potatoes are cooking place the olive oil in a small skillet over medium heat. 

Add the white part of the scallions and cook for about 3 minutes until slightly soft. 

Add the sage and cook for another 1 minute stirring frequently. 

Place the cooked potatoes together with the shallot and sage mixture in a bowl. 

Add the salt, pepper, butter, buttermilk and milk and mash with a fork until smooth. 

Fold in the green part of the scallions. 

The mashed yams can be reheated gently in a microwave. 

Nutrition Facts

Serving size: 1 cup

Servings: 2

Amount Per Serving

Calories 190 Calories from Fat 41
% Daily Value
Total Fat 4.5g 6%
    Saturated Fat 2g 9%
    Monounsaturated Fat 2.5g
    Trans Fat 0g
Cholesterol 5mg 0%
Sodium 190mg 8%
Total Carbohydrates 35g 13%
    Dietary Fiber 5g 19%
    Sugars 2g
Protein 3g
Vitamin A 4% Vitamin C 27%
Calcium 5% Iron 6%
Vitamin K 60mcg Potassium 1000mg