I whip mashed Sweet Potatoes with butter, a little maple syrup (in place of brown sugar), and a few spices to make a delicious side dish for a holiday meal. Sweet potatoes are a significant source of beta-carotene, vitamin C, and fiber and have less starch than white potatoes, making them a healthier choice.
This recipe is an excellent recipe for sweet potatoes without brown sugar. The sweet potatoes get a nutritional boost with grass-fed butter (omega-3's) and a blend of spices. I have added a touch of real maple syrup for added flavor. I promise you'll feel better after Thanksgiving dinner by eating less sugar!
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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 to 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
- ground nutmeg
- salt
- black pepper
- fresh herbs
How to Make Mashed Sweet Potatoes
I have boiled the potatoes for this recipe. 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.
What's in your Maple Syrup?
I eat maple syrup once in a while. It tastes great, but it is still sugar. If you pick up a bottle of inexpensive syrup, such as Aunt Jemima, you see that the bottle clearly says syrup. There is no mention of maple anywhere.
The ingredients of Aunt Jemima Syrup include Corn Syrup, High Fructose Corn Syrup, Water, Cellulose Gum, Caramel Color, Salt, Natural And Artificial Flavor, Sodium Benzoate And Sorbic Acid (preservatives), Sodium Hexametaphosphate. Sounds delicious! Right?
Pure maple syrup should only have one component, which is and should only be Maple Syrup.
Doug Kaufmann Explains the Health Benefits of Sweet Potatoes
Doug Kaufmann of Know the Cause wrote an informative article, Sweet Potatoes and The Kaufmann 1 Diet that explains the health benefits of sweet potatoes and how they fit into the Kaufmann 2 Diet. The Kaufmann Diet is an anti-fungal diet that supports your immune system and promotes good health.
For more Know the Cause Phase 2 Diet Recipes, Try These:
- Roasted Sweet Potatoes
- Roasted Brussels Sprouts
- James Beard's Zucchini Frittata
- Pico de Gallo with Faux Corn Chips
- Kale Chips with Parmesan
- Roasted Sweet Potato with Arugula Salad
- Spinach Salad with Strawberries and Feta
"📖 Recipe"
Healthier Mashed Sweet Potatoes
Ingredients
- 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
- pinch ground nutmeg
- 1 teaspoon pink Himalayan salt
- ½ teaspoon black pepper
- fresh parsley or thyme for garnish
Instructions
- 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.
