Low-Sodium Yam and Ugu Leaf Pottage with Fresh Tomato-Pepper Sauce

Pottage is a comforting, one-pot way to eat yam — boiled until tender, then folded back into a light tomato and pepper sauce so some of it breaks down and thickens the whole dish. Ugu leaves (or spinach, if that's easier to find) stir in right at the end for color and a mild, green freshness.

We built this one with high blood pressure in mind, so the salt stays deliberately minimal — most of the flavor here comes from onion, ginger, tomato, and a finishing squeeze of lemon rather than added salt. Yam itself brings a good amount of potassium to the table, which fits well into a lower-sodium way of eating.

Serve it warm as a full meal on its own, or alongside a piece of grilled fish. It's soft, mildly spiced, and the kind of dish that feels like a hug in a bowl.