Learn to make Healthy Mashed Sweet Potatoes with Maple Syrup, a timeless Thanksgiving Day side dish. This easy recipe features whole foods including boiled sweet potatoes, a touch of pure maple syrup, and grass-fed butter.
The boiled sweet potatoes get a nutritional boost with Vitamin C-rich sweet potatoes, grass-fed butter, and a blend of spices. This creamy mashed sweet potato recipe is free from brown sugar, marshmallows, and pineapple.
Jump to:
- How to Select Sweet Potatoes
- Storing Sweet Potatoes at Home
- What Kind of Sweet Potatoes Should I Buy
- What You Need
- Healthy Add-ins For Extra Flavor
- How to Cook Sweet Potatoes in a Pot
- How To Bake Whole Sweet Potatoes
- Recipe for Mashed Sweet Potatoes with Maple Syrup
- Serving Suggestions
- Storage and Reheating Mashed Sweet Potatoes
- Summary
- Recommended
- FAQ
How to Select 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.
Sweet potatoes come in different colors, including orange, purple, and white. Choose sweet potatoes with vibrant, uniform coloration. Avoid ones with dull or uneven coloring.
Choose sweet potatoes that are relatively uniform in size and shape. This ensures even cooking. However, if you plan to mash or puree them, size and shape may not matter as much.
When softly pressing the sweet potatoes, they ought to exhibit firmness and density. Steer clear of those that feel soft or spongy, as they might be old.
Storing Sweet Potatoes at Home
Store sweet potatoes for up to two weeks in a cool, well-ventilated location, such as a pantry closet. Refrigeration messes with their texture and makes the natural starch turn into sugar.
Store sweet potatoes in a perforated basket or mesh bag, allowing air to circulate freely preventing excess moisture and mold growth.
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 Kind of Sweet Potatoes Should I Buy
Although sweet potatoes are harvested in the fall, they are available year-round.
Close to Thanksgiving, the grocery stores always have other varieties of sweet potatoes. Garnet and Jewel are the most popular varieties and both make great sweet potatoes.
Garnet Sweet Potatoes have reddish-brown skin and deep orange flesh. They have a sweet flavor and moist, creamy texture when cooked.
Jewel Sweet Potatoes are a classic sweet potato variety. They are sweet with thin orange skin and bright orange flesh.
The most important quality is that the potatoes are fresh and blemish-free.
What You Need
- sweet potatoes
- unsalted butter
- pure maple syrup
- ground cinnamon, ginger, and nutmeg
- kosher salt
- black pepper
- fresh herbs (parsley, thyme, etc.)
Healthy Add-ins For Extra Flavor
- green onions
- roasted garlic
- caramelized onions
- heavy cream, whole milk, or skim milk
- cream cheese
- sour cream or Greek yogurt
- parmesan cheese
How to Cook Sweet Potatoes in a Pot
To boil sweet potatoes, follow these easy instructions.
- Peel the sweet potatoes and dice them into 1-inch cubes.
- Place the diced sweet potatoes in a large pot of simmering water and cook for about 15 minutes or until they are fork-tender.
- Drain the cooked sweet potatoes and return them to the empty pot.
- Mash the sweet potatoes using a handheld potato masher, incorporating the remaining ingredients directly into the pot. The residual warmth of the pot will help keep the potatoes hot.
How To Bake Whole Sweet Potatoes
If you prefer to bake the sweet potatoes, which will take a few minutes longer, follow these easy steps:
- Wrap each potato in aluminum foil.
- Place the sweet potatoes directly on a baking sheet lined with parchment paper. Make sure there's some space between each potato for even baking.
- Bake the sweet potatoes in the preheated 350°F oven for about 60 minutes, depending on their size. They're done when they're easily pierced with a fork and the skin is crispy.
- Once baked, remove the sweet potatoes from the oven and let them cool slightly before serving. Be careful, as they'll be very hot.
Recipe for Mashed Sweet Potatoes with Maple Syrup
- Bring a large pot of salted water to a boil over high heat. Cook and drain the potatoes, for about 15 minutes.
- Drain the cooked sweet potatoes in a colander and return them to the cooking pot.
- Add the butter to the pot with the cooked sweet potatoes. Use a handheld potato masher or potato ricer, and mash the sweet potatoes until smooth and creamy, being careful not to overmix, which could result in gummy potatoes.
- Stir in the maple syrup, ground cinnamon, ground ginger, ground nutmeg, salt, and pepper until well combined. Add salt and pepper to taste.
- Transfer the mashed sweet potatoes to a serving dish and garnish with fresh chopped parsley, thyme, or other herbs.
- Serve the sweet potatoes warm as a delicious side dish for any meal.
Serving Suggestions
Serve this mashed sweet potato dish in a casserole or large bowl with a large serving spoon.
Create decorative grooves on the surface of the mashed sweet potatoes using the back of a soup spoon. Drizzle melted butter or maple syrup over the top, letting it settle into the grooves.
Scatter fresh herbs such as chopped curly parsley or thyme leaves over the top.
Serve hot with turkey, ham, cranberry sauce, and all the trimmings!
Storage and Reheating Mashed Sweet Potatoes
Allow the sweet potatoes to cool to room temperature after cooking. Transfer leftovers to an airtight container. Store in the refrigerator for 2-3 days.
Reheat the potatoes in a saucepan over medium heat, stirring occasionally.
To reheat in the microwave oven, place the leftover mashed sweet potatoes in a glass dish covered loosely with a paper towel and cook on high for 1- 3 minutes, stirring after each minute to ensure they heat evenly.
You can add additional butter or a little milk or chicken broth if the potatoes seem dry.
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.
Summary
Creamy, dreamy easy mashed sweet potatoes are here. Sweetened with pure maple syrup and moistened with grass-fed butter and maple syrup, this healthy Thanksgiving side dish will thrill your friends and family.
These potatoes are boiled. Once the sweet potatoes are cooked and tender, the key is to hand-mash them until they are very smooth. This ensures a very creamy sweet potato mash.
Next, mix in plenty of butter, ground cinnamon, ginger, nutmeg, and salt for flavor. Finally, add a touch of maple syrup for a hint of sweetness.
Garnish your dish with fresh thyme, parsley, and a drizzle of extra maple syrup or melted butter.
Store leftovers in an airtight container in the refrigerator for up to 3 days. You can reheat the mashed potatoes over medium-low heat in a small saucepan. Add a little extra milk to moisten if needed.
The natural sweetness of the sweet potatoes combined with grass-fed butter and a little real maple syrup and spices is the perfect side dish for Thanksgiving dinner, Christmas, and year-round dinners.
This dish is perfect for Paleo dieters looking to avoid sugary holiday meals.
You can easily double or triple this recipe.
Recommended
FAQ
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.
Yes, mashed sweet potatoes can complement fish, especially varieties with mild flavors. Serve a dollop of sweet potatoes with roasted fish fillets like cod, yellowtail snapper, or mahi mahi for a great meal.
Figure one-quarter pound of sweet potatoes per person when serving as a side dish for Thanksgiving.
Yes, you can peel sweet potatoes ahead of time and store them in the refrigerator in an airtight container for up to 24 hours.
Mashing sweet potatoes with a food processor is possible but not advised, as it may lead to an undesirable texture from overmixing and starch release. Using a potato masher or fork offers greater control over consistency, minimizing the risk of gummy mashed sweet potatoes. Alternatively, a handheld immersion blender can achieve a smoother texture without the pitfalls associated with a food processor.
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