A Healthier Sweet Potato Side for the Holidays

Skip the marshmallows for this naturally sweetened mashed yams recipe. It is full of flavor, fiber, and nutrients to support a healthier holiday table.

Your Favorite Side Dish, Made Healthier

At Aylo Health, we believe healthy eating should still feel festive especially during the holidays. That’s why we’re sharing simple swaps for your favorite seasonal dishes, starting with one of the biggest crowd-pleasers: sweet potatoes. Our naturally sweetened mashed yams are cozy, satisfying, and nourishing without the added sugar crash. No marshmallows required.

Naturally Sweetened Mashed Yams Recipe

What You’ll Need:

• 2 pounds yams or sweet potatoes, baked or boiled until fork-tender
• 1½ tablespoons unsalted butter (or vegan butter spread)
• 2–3 tablespoons unsweetened applesauce
• ¼ cup apple cider
• Salt and pepper to taste
• Toasted pumpkin seeds (pepitas) for topping

Instructions:

• Mash the cooked yams or sweet potatoes while still warm.
• Stir in the butter, applesauce, and apple cider until smooth and creamy.
• Add salt and pepper to taste.
• Top with toasted pumpkin seeds for a little crunch and a lot of flavor.
• Serve warm and enjoy!

Why This Version Is Better for You

Sweet potatoes are naturally nutritious, but traditional recipes can drown them in sugar. This version keeps the comfort while adding a dose of wellness.

Here’s how each ingredient supports your health:

Sweet Potatoes/Yams

• Rich in fiber and complex carbs: Help support steady blood sugar levels.
• High in vitamin A (beta carotene): Supports vision, immune health, and skin.
• Naturally sweet, no need for added sugar.

Unsweetened Applesauce

• Adds moisture and natural sweetness: Without processed sugars.
• Contains antioxidants and fiber: For added nutritional benefit.

Apple Cider

• Enhances flavor with a touch of natural sweetness: A festive ingredient that pairs perfectly with fall flavors.

Butter or Vegan Spread

• Adds richness and helps absorb fat-soluble vitamins like A and E.
• Choose a heart-healthy alternative like olive oil spread if you prefer.

Toasted Pumpkin Seeds (Pepitas)

• Great source of magnesium, protein, and healthy fats.
• Adds texture and crunch, no marshmallows needed!

A Feel-Good Favorite from Aylo Health

Skip the sugar crash and enjoy the flavors you love. Your body will thank you. At Aylo Health, we’re here to help you enjoy the holidays without sacrificing your health goals.

Need help managing blood sugar, cholesterol, or overall wellness? Our primary care providers are here to support you, with easy scheduling and compassionate care.

Happy, healthy holidays from our table to yours.