Mashed Sweet Potatoes

2.6.17 / Comment


Healthier Sides

Add a healthy and unique dimension to any meal with our mashed sweet potatoes! Filled with rich flavors, vibrant colors, and unforgettable textures, this luscious dish is sure to play a stunning role on your dinner table, regardless of the season. We love how versatile this recipe is–whether you choose to serve it to your children on a school night, or include it on your menu for a dinner party, it’s the perfect combination of earthy, nutritious, and sweet that will make everyone fall in love. While most people only eat sweet potatoes once a year (we’re looking at you, Thanksgiving!), they can be enjoyed in a multitude of ways throughout the entire year. Check out our Sweet Potato Bites for more inspiration on how to use this earthy root in the kitchen.


Nutrient Booster: Sweet Potatoes

There are many varieties of sweet potatoes, with the most popular being ones with yellow or orange flesh. Nutritionally speaking, the rich colors of the flesh has a direct correlation to the beta-carotene content present within the sweet potato. In fact, to increase the bio-availability of beta carotene, add a fat source such as olive oil, coconut oil, or butter after the sweet potatoes are cooked. Regarding the flesh colors, studies have shown that orange-fleshed sweet potatoes have an advantage over most vegetables in that it can supply significant amounts of vitamin A and energy simultaneously (1) . This helps to address the twin-problem of Vitamin A deficiency  and under-nutrition (1), so it’s important that this root is present in a healthy, well-balanced diet. Enjoy!


Mashed Sweet Potatoes

Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 6 servings


  • 3 medium sweet potatoes, washed, peeled and diced
  • 1 tbsp orange juice
  • 1 tsp maple syrup
  • 1 tbsp coconut oil or organic butter
  • 1/2 tsp ground cinnamon
  • 1/4 tsp vanilla extract
  • 1/4 tsp ground ginger


  1. Place 3-4 inches of water in the bottom of a 4 quart saucepan and bring to a boil. Add a steamer basket, place the sweet potatoes inside, and simmer for about 20 minutes, or until the sweet potatoes are soft.

  2. Place cooked sweet potatoes in a medium size mixing bowl, and add the orange juice, maple syrup, coconut oil, cinnamon, vanilla, and ginger. Combine well with a fork until smooth.

Recipe Notes

Instead of steaming the sweet potatoes, they could be baked in an oven at 400 F on a lined baking sheet for 35-45 minutes, or until soft.

Nutrient Analysis:
Serving size: 1/2 cup Calories: 80 calories, Fat: 2 grams, Saturated fat: 2 grams, Carbohydrates: 15 grams, Sugar: 4 grams, Sodium: 35 milligrams, Fiber: 2 grams, Protein: 1 gram, Cholesterol: 0 milligrams

(1) Comparative Evaluation of the Quality Parameters of Baked Potato Crisps: Yellow-Fleshed and Orange 
Fleshed, EC Nutrition OB Oluwole1 et al.

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