Healthy Mashed Sweet Potatoes

SERVES 4

Healthy Sweet Potato Mashed Recipe Details

• YIELD/TIME:
  • 10 to 12 minutes to peel and cut sweet potatoes
  • 25-36 minutes to cook sweet potatoes.
  • 12 minutes to mash and season (depends on time, you'll need to cover all steps)
• ESSENTIAL TOOLS TO BUY:
  • Large saucepan with tight-fitting lid
  • Potato masher (if you don't mind a few lumps) or food mill (if you want the creamiest, smoothest)

• MAKE-AHEAD & VARIATIONS:
  • Yummy flavors and texture can be delightful if you use a food mill.
  • This recipe can be more if you use a Dutch oven and increase the cooking time to about 12 - 14 hours.
  • Mashed sweet potatoes are a terrific accompaniment to stews and steaks. Check out our Chicken Steak With White Sauce Recipe, which includes mashed potatoes on the side.

You can add toppings to sweet potatoes like use halal marshmallows, almonds or toasted pecans for extra texture and flavor.

Ingredients For Healthy Mashed Sweet Potato:

• 2 -3 pounds sweet potatoes, peeled and cut into 1-inch-thick slices
• ½ cup heavy cream
• 4 tablespoons unsalted butter, softened
• 1 tablespoon sugar
• 1 tps salt
• ½ teaspoon black pepper
• A little bit of nutmeg

Instructions For Healthy Mashed Sweet Potatoes:

1. Combine sweet potatoes, butter, cream, sugar, and salt in a large saucepan. Add enough water to cover everything (about 2-2.5 cups). Bring to a good boil, then reduce to a simmer, cover it, and cook for 25 to 35 minutes, until tender.
2. Mash sweet potatoes to your desired consistency. You can use a Potato masher for a lumpier texture or a food mill for a smooth texture.
3. Now stir in pepper and nutmeg. Make sure to taste and adjust seasoning as needed.
4. Serve hot or warmed.

Variations For Healthy Sweet Potato Mash :

SPICY ORANGE MASHED SWEET POTATOES

To start this recipe, add ¼ teaspoon ground cayenne pepper and one teaspoon grated orange peel along with the pepper and nutmeg.

ASIAN-SPICED MASHED SWEET POTATOES WITH CASHEWS AND RAISINS

For Asian spice mashed potatoes, add ½ cup dark brown sugar and ¼ teaspoon ground ginger for taste, and ¼ teaspoon ground cumin along with the pepper and nutmeg. Add in one cup of golden raisins and ¼ cup of roasted cashews just before serving.

MASHED SWEET POTATOES WITH ALMOND / COCONUT MILK - GARLIC

You can substitute ½ cup coconut milk for the heavy cream and ½ cup roasted garlic puree for the butter. Add in 1 teaspoon minced fresh ginger and ½ teaspoon ground coriander along with the pepper and nutmeg.

Where can I buy Bob Evans mashed sweet potatoes?

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I love Sweet potatoes because they aree incredible on their own and can be prepared to truly highlight their natural sweetness, much like regular potatoes. A touch of cream, butter, salt, and pepper can elevate their flavor beautifully.

It’s important to note that sweet potatoes don’t respond well to boiling. With their higher moisture content and lower starch levels compared to regular potatoes. Now let’s focus on a method that preserves their wonderful taste! Cooking sliced sweet potatoes over low heat in a covered pot will allow them to release their natural moisture, resulting in a luscious mash. To kick off the cooking without any risk of scorching, add a splash of cream and a touch of butter.

When you mastered this simple technique. You won’t need to drain the sweet potatoes before mashing. Just lift the lid, using masher transform them right in the pot into a smooth puree. It’s truly a delightful experience that’s as enjoyable as the dish itself. Enjoy the journey of cooking, and savor every delicious bite!

Why mashed sweet potatoes healthy works?

Not All Sweet Potatoes Are the Same.

Sweet potatoes come in an exciting range of varieties! We're particularly fond of the beloved, sweet orange-fleshed Beauregard, often found in stores, and the delightful white-fleshed Japanese type, known for its wonderfully rich, buttery chestnut flavor. Enjoy exploring these delicious options!

cut thin

Slice sweet potatoes before braising to ensure even cooking. Aim for even, thin slices (about ¼ inch thick); they will release moisture faster and cook more quickly than thicker slices.

Keep Things Under Control

For perfectly cooked sweet potatoes, select a sturdy pan with a snug lid. This ensures even cooking and prevents scorching. A lightweight pan might not be your best choice, and a loose lid lets steam escape. Remember to keep the heat low for the best results—this way, you’ll enjoy deliciously tender sweet potatoes every time!

Enhance the flavor with butter and cream

To get started on cooking sweet potatoes, adding a touch of water can really help keep them moist! While water is great for retention, it won’t boost their flavor on its own. For a delightful mash, pair the water with butter and a splash of heavy cream—trust me, just 3 tablespoons for 2 pounds elevates the taste and gives it a wonderful texture. Just remember, balance is key! Too much cream can mask the sweet potatoes' natural sweetness, so let their flavors shine through. Enjoy the process—it’s all about creating something delicious together!

Try New—If You Like

Yes, you can take the sweet route (I tried a variation with maple and orange). Still, I believe sweet potatoes also pair well with savory ingredients, from garlic and garam masala to coconut milk and hot red pepper flakes.

Cook sweet potatoes with a little butter and cream, then mash them right in the pot until smooth and creamy.

Curious about the difference between sweet potatoes and candied yams? Learn more in our detailed guide on Candied Yams vs Sweet Potatoes and how each one impacts nutrition and flavor.

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