Mashed Sweet Potatoes
Mashed Sweet Potatoes are silky and golden, buttery smooth and subtly sweet!
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Is there anything sweeter than a delicious twist on a dinnertime favorite? Sweet potatoes are so named for their natural, nuanced sweetness, but that iconic golden sheen, the soft and silky flesh, and the root-like shape of sweet potatoes differentiate them from any other spud—probably because they’re not a spud at all!
Sweet potatoes aren’t even related to potatoes and are more comparable to morning glories than regular potatoes. But, if you ask me, what matters most about sweet potatoes is that they’re delicious and nutritious—and that’s totally frickin’ sweet!
Are mashed Sweet Potatoes Healthy?
Sweet potatoes do generally have more carbs than regular potatoes; however, they’re an excellent source of beta-carotene, which is the orange pigment in sweet potatoes and carrots that our bodies turn into the retinol form of vitamin A! Sweet potatoes also have loads of fiber and iron, just like any true spud!
Our recipe for mashed sweet potatoes uses milk and butter for consistency and flavor, but you don’t have to! If you’re vegan or feeding vegan guests, you can use ¼ cup of cashew milk and cashew-based butter to achieve the same perfect silky smoothness without compromising the natural sweetness of your sweet potatoes! If you’re looking for a lower-carb option, butternut squash has a lot of the same tasty features of sweet potatoes with the added perk of being much lower in carbohydrates.
Sweet Potatoes and yams: a crisis of identity
For the longest time, I had always heard sweet potatoes referred to as “yams” without knowing that people are often speaking about the same vegetable! There’s a whole discussion about whether you call them “sweet potatoes” or “yams”, but it’s not quite so simple as a distinction of where you grew up. While “yams” often simply refers to sweet potatoes in America, yams are their own root in other parts of the world and the difference is more than simple nomenclature.
Yams are a similarly starchy root vegetable, but different from sweet potatoes for their distinct flavor and pallid complexion. The yams across the globe come in other nutritional values, colors, and shapes, from the classic white yams grown in African nations to the purple colors of ube halaya in Southeast Asian Island nations.
Other parts of the world make more of a distinction between sweet potatoes and yams even though they look and taste similar. In America, they’re often conflated, so always be cautious when you make purchases, as even the most subtle of differences can make a wild change in results!
INGREDIENTS
- 3 pounds sweet potatoes
- 1/4 cup unsalted butter or ghee, melted
- 1/4 cup milk or dairy-free alternative
- Kosher salt to taste
- Freshly ground black pepper to taste
- Finely chopped parsley for garnish (optional)
INSTRUCTIONS
Prep
Peel and chop sweet potatoes.
Boil
Cook sweet potatoes until tender, then drain.
Mash
Mash potatoes, add butter and milk, season.
Serve
Garnish with parsley if desired.
Devour!
FAQs & Tips
Mashed sweet potatoes are easy enough to make ahead of time and even easier to store! Keep in a sealed container in the fridge for up to 4 days and reheat either by microwave (in 30-second periods with frequent stirring) or on the stovetop (in a shallow pan with constant motion as to ensure no burning).
Sweet potatoes are technically a GMO, yes, but many GMOs aren’t adjusted nefariously! The genetic material modified in sweet potatoes won’t really have any bearing on their health benefits so don’t worry too much about it when you’re making delicious mashed sweet potatoes!
While you may struggle to find many recipes that refer to mashed yams that don’t actually refer to mashed sweet potatoes, Jamaican yam mash is a delicious paleo recipe that I highly recommend! Swapping out our suggested sweet potatoes with classic white yams (along with a couple of delicious Caribbean spices) makes a totally different yet equally delicious dish!
Serving Suggestions
Sweet potato mash goes excellently with any and all dishes that would call for a classic mashed potato! Try serving it at your next holiday gathering alongside FoodFaithFitness’s favorites like colorful ground turkey stuffed peppers, easy meatloaf, or any one of our healthy holiday recipes! My personal favorite vegetarian dinner lineup features sweet potato mash, cauliflower steaks grilled to perfection, and a Pimm’s cup!
Mashed Sweet Potatoes
Ingredients
- 3 pounds sweet potatoes
- 1/4 cup unsalted butter or ghee melted
- 1/4 cup milk or dairy-free alternative
- kosher salt to taste
- freshly ground black pepper to taste
- finely chopped parsley for garnish optional
Instructions
- Peel the sweet potatoes and cut them into 1-inch to 1 1/2-inch chunks.
- Boil the sweet potato chunks in a large pot of water until fork-tender, about 20 to 30 minutes, then drain.
- Mash the cooked sweet potatoes in a large bowl using a hand masher or electric mixer.
- Stir in the melted butter and milk, and season with salt and pepper to taste, mixing until creamy.
- Serve the mashed sweet potatoes garnished with optional chopped parsley.
Nutrition
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