This Healthy Mashed Sweet Potatoes is creamy, smooth, simple, easy and is the perfect side dish for the holidays or any main course for dinner.
Healthy Mashed Sweet Potatoes
Subtly sweet, wonderfully creamy and easily made in the stovetop which frees up the oven space especially on the busy Thanksgiving day. If you have more time then you could opt to make air fryer baked sweet potatoes or bake in the oven instead and use in the sweet potato biscuits recipe but this method makes it quick and easy which is ready in about 20 minutes.
Yams are amazingly delicious and subtly sweet on their own that you don't need a long laundry list of ingredients to make them tasty. It is the perfect side dish for Air Fryer Chicken Tenders or Chicken Meatballs.
Why Are They Healthy?
Made using milk and only about a tablespoon of butter instead of heavy cream or a whole stick of butter, this creamy mash is only about 137 calories per serving.
Sweet potatoes are one of the most nutritious vegetable around! They boast a high quantity of beta carotene, fiber, vitamins and minerals. They also support a healthy gut, vision and boosts your immune system.
Both regular white and sweet variety are rich in fiber, carbs, vitamins and minerals. White ones boasts high potassium whereas yams are rich in Vitamin A. You might like these Easy Sweet Potato Muffins or Sweet Potato Waffles.
TOP TIP- You don't need a ricer since the orange hued root vegetable is less starchy and a whisk will help in creating an airy texture.
How to buy?
Look for red or orange skinned potatoes that feels firm with smooth skin and minimal bruising. They taste sweeter and less starchier than the Japanese variety. They are sometimes labelled as yams.
How Long to Boil?
When cut into small chunks, they cook relatively in short time. They are tender when pierced with a fork.
Do You Need to Peel?
You will need to peel them before they go into the water. If baking or air frying then there is no need to peel them. Simply cut a cooked yam in half and scoop out the flesh.
How To Mash?
There are several ways to mash them depending on the consistency you like.
- Food processor- Using a food processor results in a silky smooth texture.
- Potato masher - Cook them super soft when using a potato masher to make a smooth texture.
- Fork - A large fork for a coarse texture.
- Immersion blender - Makes it smooth with a few small chunks.
- Food mill - Just like the food processor method, this yields the smoothest and creamiest mash (make sure to use the smallest grinding disc).
Make A Supreme Mash
- Drain well and let them hang out in the strainer for a few minutes to make sure that there is no water remaining.
- Mash when warm for a smooth texture.
- Warm the milk before stirring in.
- Use a food processor or an immersion blender to make a smooth consistency.
INGREDIENTS (Scroll down to the bottom of the post for complete recipe)
You'll need just 4 simple ingredients to make this perfect recipe:
- Sweet Potato - You will two pounds for this recipe like in the sweet potato souffle.
- Milk - Use whole or 2% milk which is at room temperature.
- Butter - Just a tablespoon of unsalted or salted butter. If you are looking a richer side dish for your Holiday table, then try our Yukon gold mashed potatoes.
- Brown sugar - Adds a touch of sweetness. Use light, golden or dark brown sugar.
- Seasonings -Salt and pepper.
- You can make them up to 2 days in advance before you plan to serve them.
- Mash when hot for a creamy consistency.
- Add milk gradually since some yams may absorb less liquid when compared to others. You can always add more if needed.
- Don't overcook. Cook them until fork tender but not falling apart. Overcooking them might result in a mushy consistency.
- Bake, air fry or microwave yams instead of boiling on the stovetop.
- Make it vegan by swapping in vegan butter instead.
This recipe is delicious as is or can be made sweet or savory depending on additions.
- Spices - Add ground cinnamon, nutmeg or pumpkin pie spice.
- Sweetener - Use maple syrup or honey instead of brown sugar.
- Garlic - Add a clove of garlic to the water when they are boiling and mash along with the yams.
- Brown butter - Stir in browned butter instead for a hint of caramel notes.
- Herbs - Stir in fresh thyme or rosemary.
- Bacon - Stir in cooked and chopped crisp bacon.
- Apple - Top mashed yams with sautéed apples (cook chopped apples in butter and brown sugar).
- Cheese - Skip brown sugar and stir in shredded gruyere or cheddar cheese
- Toppings - Sprinkle chopped toasted pecans or candied pecans.
HOW TO MAKE (Scroll down to the bottom of the post for complete recipe)
- Prep - Wash, peel sweet potatoes and cut them into 2-inch chunks.
- Boil - Cook them in a large pot of salted boiling water, until tender and drain well.
- Mash - Mash using a potato masher along with butter and then stir in the milk, brown sugar, salt and pepper.
HOW TO SERVE?
This makes a great versatile Holiday side dish served with Whole Roast Chicken.
How To Store Leftovers?
Refrigerate leftovers in an airtight container for up to 4 days. Reheat in the microwave, in the oven or stovetop until warmed through.
Can You Freeze?
Allow it to cool to room temperature and transfer into freezer safe zip lock bags or containers and freeze for up to 2 months. Thaw in the refrigerator.
Alternate Methods to Cook Sweet Potatoes (Oven, Air Fryer or Microwave)
- OVEN - Prick cleaned yams with a fork on all sides, place on a foil lined baking sheet (helps with easy clean up) and bake in a preheated 400 degree oven for 40 to 60 minutes (baking time will depend on the size). Cool until warm, peel and discard skins.
- Air Fryer - Prick all over with a fork, brush the outside lightly with olive oil and air fry at 375°F for 45 to 50 minutes or until soft.
- Microwave - Prick them all over with a fork, place on a microwave safe plate and cook for 5 to 7 minutes (turning them once mid way), until fork tender.
FREQUENTLY ASKED QUESTIONS
This is a great side dish to make ahead and stored in the refrigerator for up to 3 days. Reheat them gently in the oven, microwave or on the stovetop.
Leftovers can be easily reheated and served again. However, it can also be used to make breakfast dishes like muffins, waffles, pancakes or stirred into oatmeal.
More Fall Side Dishes to Try:
- Microwave Acorn Squash
- Air Fryer Butternut Squash
- Parmesan Brussels Sprouts
- Honey Roasted Carrots and Parsnips
Healthy Mashed Sweet Potatoes
- 2 pound sweet potatoes
- 1 tablespoon butter
- ¼ to ½ cup milk
- 1 to 2 tablespoons Brown sugar
- ½ teaspoon ground cinnamon
- Salt as needed
- 1 pinch Black Pepper
- Wash, peel and chop sweet potatoes into 2-inch chunks.
- Bring a large pot of salted water to boil, add sweet potatoes and cook until tender (about 10 minutes).
- Drain well and let the potatoes hang out in the colander for a few minutes to make sure that all the water is drained.
- Add drained sweet potatoes back into the pot, add butter, brown sugar and mash with a potato masher.
- Stir in milk, salt and pepper and mix until it reaches desired consistency (Begin with ¼ cup of milk and gradually increase to reach the desired consistency)
Nutritional information, based on third-party calculations, should be seen as estimates, not guarantees, as various factors like product types, brands, processing methods, and more can alter the nutritional content in recipes.
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