Sweet potatoes are nutritional gems! They provide a slew of vitamins and minerals, including blood pressure-lowering potassium, along with a good dose of heart-healthy fiber. This super-simple side dish is a nice variation from on standard baked sweet potatoes.

Makes 4 servings


  • 4 medium sweet potatoes
  • 2 tablespoons soft tub, trans fat-free, reduced-fat spread (or whipped butter)
  • 2 tablespoons skim milk (may substitute soy milk)
  • Kosher salt


Microwave the sweet potatoes on high for 15 minutes, or until fully cooked. Let the potatoes cool, then peel and place the flesh in a large mixing bowl. Add the soft tub spread and milk, and mash thoroughly. Season with kosher salt to taste.

Nutrition Information

Calories – 198

Protein – 3 g

Total Fat – 3 g

Saturated Fat – 0.5 g

Cholesterol – 0 mg

Sodium – 155 mg

Carbohydrate – 40 g

Fiber – 6 g