Healthier Sides

There are so many reasons to love fall and even more reasons to love sweet potatoes. While available all year round, sweet potatoes are the perfect autumn cure for both your physical health and your emotional cravings for comfort food. Our Mashed Sweet Potato recipe adds a nutritious and unique dimension to any meal and can be enjoyed in a multitude of ways, even when it’s not Thanksgiving. Filled with rich flavors, vibrant colors, and unforgettable textures, this plant-based dish is the perfect combination of earthy and sweet, all in one nutrient dense bite. We’ve made it so easy to make these mashed sweet potatoes healthy by simply combining the natural sweetness of the sweet potato with a touch of cinnamon and maple syrup; no need to add refined sugars to this mix. This crowd-pleasing bowl of delicious fluffy root vegetable is so much more than an orange version of your regular mashed side.

Nutrient Booster: Sweet Potatoes

While all potatoes are full of vitamins and minerals, such as vitamin C, potassium, calcium, and other nutrients, sweet potatoes are a nutritional powerhouse in comparison, due to their color. The sweet potato’s rich orange hue is directly correlated to the beta-carotene content present within. In fact, the bio-availability of beta carotene can be increased by adding a fat source, such as olive oil, coconut oil, or butter after the sweet potato is cooked. Studies show that orange-fleshed sweet potatoes have an advantage over most vegetables in general because they can simultaneously supply significant amounts of vitamin A and energy to the body. Consuming this root vegetable as part of a healthy, well-balanced diet can help address the dual problem of Vitamin A deficiency and malnutrition. Sweet potatoes are also teeming with nutrients that act as antioxidants, giving them disease-preventing, cancer-fighting and immune-boosting properties. The nutrients and sweet flavor of this healthful vegetable make it one of the most versatile ingredients to add to so many recipes.

Mash Once, Eat Twice

Make a double batch of these delicious mashed sweet potatoes to serve as a side dish for so many of our main meal recipes. You can also easily double this recipe to meal prep for our Sweet Potato and Pinto Bean Burrito. Leftover mashed sweet potatoes also taste great served over greens with your favorite protein or atop a grain bowl.

Mashed Sweet Potatoes

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

Ingredients

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

Instructions

  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. https://www.ecronicon.com/ecnu/nutrition-ECNU-01-000033.php

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