Healthy Mashed Sweet Potatoes

Why is it healthy?

Sweet potatoes are one of the most nutritious vegetables around! They boast many beta carotene, fiber, vitamins, and minerals. Refer to this article for more detailed health benefits.

They are inherently delicious, with a subtle natural sweetness that does not require additional ingredients to enhance their flavor.

This recipe is made using milk and only about a tablespoon of butter instead of heavy cream or a whole stick of butter. There are only about 137 calories per serving. If you are looking for a richer side dish, then check out this instant pot mashed sweet potatoes.

Yams vs Sweet potatoes

They are often confused because they look similar, and the terms are often used interchangeably in the United States. Sweet potatoes typically have smooth, thin skin, and the flesh can be white, orange, or purple. They have a sweeter and creamier texture when cooked and are deliciously made into sweet potato biscuits.

Yams are characterized by their rugged, scaly, and thick skin, while their flesh typically has shades of white or purple. They are less sweet, with a starchy consistency like that of regular potatoes.

Variations

This recipe is irresistible 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 boiling and mash along with the potatoes.
• 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, cooked in butter and brown sugar.
• Cheese - Skip brown sugar and stir in shredded gruyere or cheddar cheese
• Toppings - Sprinkle chopped toasted pecans.
• Make it vegan - Use vegan butter and plant-based milk such as almond or oat milk.

1.Wash, peel and chop sweet potatoes into 1 to 2-inch chunks. Bring a large pot of salted water to boil, add sweet potatoes and cook until tender, about 10 minutes.

Tip: The boiling time can vary depending on the size of the sweet potato chunks, but it typically takes around 7 to 15 minutes. You'll know they're ready when a fork easily pierces through them.

2. Drain well and let the sweet potatoes hang out in the colander for a few minutes to ensure all the water is drained. Add drained sweet potatoes back into the pot, add give a coarse mash.

3. Add butter, brown sugar, milk, salt, and pepper and mash with a potato masher until it reaches the desired consistency.

Tip: Begin with ¼ cup of milk and gradually increase to the desired consistency.

How to serve?

It makes a delicious and nutritious side dish for weeknight dinner or Holiday gatherings.

• Dinner - Serve with garlic bread and chicken burger for an easy kid friendly meal.
• Thanksgiving or Holiday table: It makes a classic side dish for Thanksgiving and other holiday dinners, along with avocado dinner rolls.
• Make a sweet potato casserole: Layer it in a baking dish, and then add toppings like brown sugar, pecans, or marshmallows. Bake until the topping is golden brown.
• Mashed sweet potato cakes: Mix leftovers with some flour, eggs, and additional seasonings, shape them into patties, dredge them in breadcrumbs, and pan-fry until golden brown.
• Sweet Potato Soup: Stir in broth, herbs, and spices to make a creamy sweet potato soup.

Storage and Reheating

Storing

• Refrigerator - Allow the mashed sweet potatoes to cool to room temperature, transfer into an airtight container and refrigerate within 2 hours of cooking. Store for up to 3-4 days.
• Freezer - Freezing is a great way to prepare them in advance. To freeze, scoop them into airtight, freezer-safe containers or heavy-duty freezer bags. Place the containers or bags in the freezer and freeze for up to one month. Thaw overnight in the refrigerator before reheating.

Reheating

When reheating, make sure to add a splash of milk or butter to restore their creamy texture.

• Microwave - Transfer the desired portion to a microwave-safe bowl. Heat on medium power in short intervals, stirring every 30 seconds to ensure even reheating. This prevents the edges from overheating.
• Oven - This method is best when reheating a large batch. Place the mashed sweet potatoes in an oven-safe dish and cover it with foil to retain moisture. Bake in a preheated 350-degree oven for 20-30 minutes, or until the sweet potatoes are heated evenly.
• Stovetop - Place it in the saucepan over low heat. Stir occasionally to prevent burning and heat until they are thoroughly warm.

Best way to mash sweet potatoes?

There are various methods you can use to achieve the desired texture and flavor. Here are some common ways to mash sweet potatoes:

• Food processor- Add the cooked sweet potatoes to the food processor and pulse until you achieve the desired consistency. Be careful not to over-process, as it can make it gluey.
• Potato masher - This is a straightforward and easy method. However, hand mashing can result in a slightly chunky texture.
• Fork - Use a large fork for a coarse texture.
• Potato ricer - Using a potato ricer, produces smooth and fine-textured sweet potatoes.
• 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).
• Stand mixer - This method works well for larger quantities and produces a smooth texture. Use the paddle attachment to make a supreme mash.
• Electric hand mixer - It's a convenient method, especially if you want a smoother texture and when working with a small quantity.

Recipe tips

• Mash when hot for a creamy consistency.
• Add milk gradually since some potatoes 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.

Alternate methods to cook sweet potatoes

Skip the boiling and cook your sweet potato in the oven, air fryer, or microwave. Let it cool slightly, cut in half, scoop out the flesh, and mash as the recipe instructs.

• Oven- Prick-cleaned sweet potatoes with a fork, place on a foil-lined baking sheet, and bake in a preheated 400-degree oven for 40 to 60 minutes or feels soft. Cool until warm, peel and discard skins.
• Air Fryer - Refer to my air fryer baked sweet potato recipe to cook them easily in your air fryer.
• Microwave - Prick them all over with a fork, place them on a microwave-safe plate, and cook for 7 to 15 minutes, turning them once mid-way or until fork tender.