Serves 8 / Ingredient tip: Look for orange-fleshed sweet potatoes with dark skins, often labeled as garnet yams. They are sweeter and have a higher moisture content than pale-fleshed sweet potatoes.

2 pounds orange-fleshed sweet potatoes, peeled and cut into 1-inch pieces

2 tablespoons unsalted butter

1/2 teaspoon ground cinnamon

1/4 teaspoon ground allspice

1/2 teaspoon freshly grated (not dehydrated) orange zest

3 tablespoons reduced fat (2 percent) milk, or more to taste

1. Put potato pieces in a pot and cover with cold water by 1 inch. Bring to a boil, then simmer until tender, 8–12 minutes. Drain, then pour back into pot (if using a hand mixer) or a mixing bowl (if using a standing mixture with paddle attachment).

2. Add butter, cinnamon, allspice, and orange zest. Beat on medium speed until smooth and creamy. Add milk and beat until uniform and creamy. For a lighter texture, add a bit more milk. Stir in salt to taste.

PER SERVING: 126 cal, 21% fat cal, 3g fat, 2g sat fat, 8mg chol, 2g protein, 23g carb, 4g fiber, 65mg sodium