Learn how to create a nutritious twist on a classic Thanksgiving favorite with this recipe for healthier mashed sweet potatoes.
The sweet potatoes get a nutritional boost with grass-fed butter (omega-3's) and a blend of spices. I've added a little real maple syrup for added flavor. I promise you'll feel better after Thanksgiving dinner by eating less sugar!
How to Select and Store Sweet Potatoes
Sweet potatoes are available year-round, with their peak season in autumn. Select medium-sized potatoes with smooth skin and no blemishes, soft spots, or cracks.
Store sweet potatoes for up to two weeks in a cool, well-ventilated location such as your pantry. Refrigeration messes with their texture and makes the natural starch turn into sugar.
Sprouts and leaves indicate improper storage and green spots on the skin and interior flesh are signs of solanine, a toxin found in all potatoes. If you see green spots or decay on the potato's surface or interior, discard the whole potato.
What You Need:
- sweet potatoes
- unsalted butter
- pure maple syrup
- ground cinnamon
- ground ginger (optional)
- ground nutmeg (optional)
- black pepper
- fresh herbs
How to Boil Sweet Potatoes
Peel the potatoes, dice them up into 1-inch cubes, and toss them in a big pot of simmering water for about 15 minutes. Drain and mash them with a handheld potato masher with the remaining ingredients right in the empty cooking pot. The pot is still warm and keeps the potatoes hot. You can also mix them in your food processor to get a smoother texture.
You can easily double or triple this recipe.
I've boiled the potatoes for this recipe. You can also bake them if you have the time.
The key is hand-mashing the potatoes and getting them very smooth. Mix in some butter, cinnamon, and salt. For a little sweetness, add maple syrup to taste.
Yes, mashed sweet potatoes can be frozen in an airtight container for up to 2 months. Thaw in the refrigerator and reheat when ready to eat.
Mashed sweet potatoes are a versatile side dish that goes well with roasted meats, poultry, and fish. They also make a great addition to holiday feasts.
For More Low-Carb Vegetable Recipes, Try These:
- Roasted Sweet Potatoes
- Roasted Brussels Sprouts
- James Beard's Zucchini Frittata
- Kale Chips with Parmesan
- Roasted Sweet Potato with Arugula Salad
- Spinach Salad with Strawberries and Feta
Healthier Mashed Sweet Potatoes
- 2 medium sweet potatoes, about 2 pounds, peeled and evenly diced
- 2 tablespoon unsalted butter (such as Kerrygold)
- 1 tablespoon pure maple syrup
- ½ teaspoon ground cinnamon
- ½ teaspoon ground ginger (optional)
- pinch ground nutmeg (optional)
- fresh parsley or thyme for garnish
- 1 teaspoon salt
- ½ teaspoon fresh black pepper
- Bring a large pot of salted water to a boil. Add diced potatoes and lower heat to a simmer, right below boiling point. Simmer for 15 minutes or until fork-tender.
- Drain potatoes in a colander and add them back into the cooking pot with the butter. Mash with a handheld potato masher until smooth.
- Add maple syrup, cinnamon, ginger, nutmeg, salt, and pepper, and stir to combine. Add salt and pepper to taste.
- Serve with a flurry of fresh chopped herbs.