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 Sorghum Muffins, Sweet Potato Corn Chowder, Red Lentil Soup with Sweet Potatoes, or 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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