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This healthy mashed sweet potato recipe is brought to you by my friend Lori LaCombe, a fitness machine! You will find this recipe to be straightforward to make. Every once in a while, I catch Lori in the gym and wonder how such a tiny woman can lift such heavy weights. She follows an immaculate diet, including plenty of healthy carbs to support her physical fitness. Sweet potatoes are much better for you than white potatoes and are a welcome part of any diet.
Looking for more healthy sides? Try these air fryer kale chips!
If you’re a foodie looking for creative, healthy eating options that are quick and easy to make, look no further than these easy mashed sweet potatoes! Sweet potatoes contain nutrients like beta-carotene and fiber that can help digestion and immunity. Plus, they taste delicious when prepared in any number of amazing ways. The possibilities are endless, from traditional versions such as mashed sweet potato topped with butter to more inventive recipes such as baked sweet potato fries or even homemade chips. Mashed sweet potato recipes, in particular, showcase the natural flavor of sweet potatoes with a minimalist approach, emphasizing quality ingredients and simple preparation techniques. Keep reading to learn how to whip up this dish in minutes - perfect for busy weeknights!
Introduction to Mashed Sweet Potatoes
Mashed sweet potatoes are a delicious and nutritious side dish that can be enjoyed throughout the year. They are a great alternative to traditional mashed potatoes, offering a sweeter and creamier flavor profile. Sweet potatoes are also packed with vitamins, minerals, and antioxidants, making them a healthier option for those looking for a guilt-free side dish. In this article, we will explore the benefits of sweet potatoes, provide a list of ingredients for healthy mashed sweet potatoes, and offer optional additions for extra flavor.
Why are These Mashed Sweet Potatoes Healthy?
Sweet potatoes are a powerhouse of nutrition, making them an excellent choice for a healthy diet. Packed with beta-carotene, an antioxidant that the body converts into vitamin A, sweet potatoes help support eye health and boost the immune system. They are also rich in dietary fiber, which aids in digestion and promotes a feeling of fullness, making it easier to manage weight.
In addition to these benefits, sweet potatoes have a low glycemic index, meaning they release sugar slowly into the bloodstream, providing a steady energy source without causing spikes in blood sugar levels. This makes them a great option for maintaining stable energy throughout the day. Sweet potatoes are also a good source of essential vitamins and minerals, including vitamin C, potassium, and manganese, which contribute to overall health and well-being.
Incorporating mashed sweet potatoes into your meals not only adds a delicious and creamy side dish but also ensures you are nourishing your body with essential nutrients. The simplicity of mashed sweet potatoes ingredients, typically just sweet potatoes, a bit of butter, and a pinch of salt, highlights the natural flavor of the dish without the need for additional sweeteners like marshmallows or brown sugar. Whether you’re looking for a healthier alternative to regular mashed potatoes or seeking to incorporate more nutrient-dense foods into your diet, mashed sweet potatoes are a fantastic choice.
These mashed potatoes would taste delicious made with Alfalfa Honey
Benefits of Sweet Potatoes
Sweet potatoes are a nutrient-dense food that offers numerous health benefits. They are rich in vitamins A and C, potassium, and fiber, making them an excellent choice for those looking to boost their immune system and support healthy digestion. Sweet potatoes are also high in antioxidants, which can help protect against chronic diseases such as heart disease, cancer, and cognitive decline. Additionally, sweet potatoes are low on the glycemic index, making them a great option for those with diabetes or those who want to manage their blood sugar levels.
Ingredients for Healthy Mashed Sweet Potatoes
To make healthy mashed sweet potatoes, you will need the following ingredients:
- 2-3 large sweet potatoes
- 4 cups cubed butternut squash
- 1/4 cup extra virgin olive oil
- 1 teaspoon sea salt
- 2 teaspoons pumpkin pie spice
- 1/2 cup chopped fresh cilantro
- 1/4 cup raw honey
How to Make Healthy Mashed Sweet Potatoes
One: Prepare the root vegetables
Peel squash and sweet potatoes, cut them into small cubes, cover them with olive oil, and roast for 45 minutes, covered with foil. Remove foil and roast for an additional 30 minutes.
Two: Blend - No Potato Masher Needed!
Once the squash and potatoes are soft, place the squash and sweet potato chunks in a food processor with the remaining ingredients. Pulse until all is combined and it looks like mashed potatoes.
Optional Additions for Extra Flavor
If you want to add extra flavor to your mashed sweet potatoes, consider the following optional additions:
- Maple Syrup: Add a drizzle of maple syrup to give your mashed sweet potatoes a touch of sweetness.
- Brown Sugar: Mix in a tablespoon or two of brown sugar to add a rich, caramel-like flavor.
- Cinnamon: Add a pinch of cinnamon to give your mashed sweet potatoes a warm, spicy flavor.
- Nutmeg: Mix in a pinch of nutmeg to add a subtle, nutty flavor.
- Fresh Herbs: Chopped fresh herbs such as parsley, rosemary, or thyme can add a bright, refreshing flavor to your mashed sweet potatoes.
Make Creamy Mashed Sweet Potatoes Your Own
Our Recipes are designed to be an inspiration. That's the way we see it. Don't feel like you have to make these Healthy Mashed Sweet Potatoes exactly the way our recipe shows. Get creative. Experiment. Try something different. Here are some ideas in case you need a little boost with adapting this recipe:
- Add some dried blueberries or a combination of your favorite dried fruit as a garnish to add color and flavor
- Can you imagine a teaspoon of pine nuts or raw pepitas on each serving? That would be so good!
- Sprinkle some dried cinnamon, brown sugar, chopped fresh cilantro, and roasted pine nuts on top for added color and flavor.
- Why not add a honey drizzle on top?
- Sprinkle with kosher salt, pepper, and garlic powder for a savory version.
- Want to make these mashed sweet potatoes vegan-friendly? Swap out the honey for maple syrup.
Why not add homemade almond milk to this recipe to make it creamier?
Serving Suggestions
Mashed sweet potatoes are a versatile side dish that can be served with a variety of main courses. Here are some serving suggestions:
- Roasted Chicken or Turkey: Mashed sweet potatoes pair perfectly with roasted poultry.
- Grilled Meats: Mashed sweet potatoes complement the smoky flavor of grilled meats such as steak, chicken, or pork.
- Vegetarian Options: Mashed sweet potatoes are a great side dish for vegetarian options such as lentil soup, vegetable stir-fries, or roasted vegetables.
- Breakfast Dishes: Mashed sweet potatoes can be served as a side dish for breakfast dishes such as scrambled eggs, pancakes, or waffles.
How to Store Mashed Sweet Potatoes
Storing your leftover mashed sweet potatoes properly ensures they remain fresh and delicious for future meals. After preparing this healthy mashed sweet potato recipe, allow the dish to cool completely before storing. Transfer the mashed sweet potatoes into an airtight container to maintain their flavor and prevent any unwanted odors from seeping in. These can be kept in the refrigerator for up to four days.
For longer storage, you can freeze mashed sweet potatoes. Place them in a freezer-safe container, leaving some space at the top for expansion. Label the container with the date and store it in the freezer for up to three months. When you're ready to enjoy them again, gently reheat the mashed sweet potatoes over low heat, adding a splash of plant-based milk or more butter to restore their creamy texture.
Properly storing leftovers not only reduces food waste but also ensures you have a quick and easy side dish ready for your next meal!
Make This Healthy Mashed Sweet Potato Recipe Today!
If you're looking for a delicious, healthy mashed sweet potato recipe, this is the one! My friend Lori LaCombe, a fitness machine who knows about healthy eating, was kind enough to share this fantastic recipe with me. Sweet potatoes are full of nutrients and much better for you than white potatoes, making them a great addition to any diet. This mashed sweet potato dish is so easy to make and delicious - give it a try and let me know what you think! If you decide to try making this recipe, share a snapshot with us using #beeinspired on Instagram. We love seeing your photos!
