This is basic, simple and really yummy. You can use more or less of the milk and butter as well as seasonings, it all depends on your tastes.
Obviously whole milk adds more calories and fat than most people would like but it's what we have in the house because that's what the boys drink so the nutrient info is based on that. I might buy a small container of skim milk sometime but lately I've been on a kick of more whole foods which may have more calories than "low-fat" foods which may be less healthy so they choice is all yours.
Also, if you want to be more exact with calories and macros it would be better to weigh the potato on a food scale instead of guessing what exactly is a "medium" potato.
1 medium size sweet potato
1 tablespoons whole milk (use whatever kind you have)
1/2 tablespoon butter
dash of salt
dash of cinnamon
dash of nutmeg
Peel and cut the sweet potato into pieces. Cook in medium size pot uncovered on high until the water boils. Lower the heat to low/medium, cover the pot and cook for about 30-40 minutes. You know the potato is ready when a butter knife easily slides through the pieces. Drain the water and mash the potato. Add milk, butter and seasonings. Eat!
This makes one serving or two if you want to break it up. The first time I made it I ate it as one serving but I was really, really hungry and had the available calories/macros to use on it. In the future I may break it up into two servings depending on what else I'm eating with it.
Nutritional Facts: 1 serving equals 247 calories, 7 g fat, 124 mg sodium, 43 g carbohydrate, 7 g fiber, 4 g protein.