Healthy Eating: Coconut Cardamom Mashed Yams


Recipe Developer: Melissa Costello, CCN (
Photo Credit: Kelsey Skiver (@kelseymariephoto)


  • 3 large yams
  • 1 cup canned coconut milk, full fat
  • ½ teaspoon cardamom
  • ½ teaspoon salt


  1. Preheat the oven to 400F.
  2. Scrub the skins of the yams and dry. Poke multiple holes in the yams with a fork and place them on a baking sheet lined with parchment paper.
  3. Bake for about 30 minutes or until they are soft all the way through. Remove from the oven.
  4. Let them cool slightly and then carefully remove the skin and scoop the flesh out into a bowl. Add the coconut milk, cardamom, and sea salt, and mash them together using a fork or spoon. Serve immediately.
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