Healthy Sweet Potatoes Recipe

These healthy mashed sweet potatoes are smooth, lightly sweet, and full of fall flavor. Made with sweet potatoes, grass-fed butter, maple syrup, and warm spices, this simple paleo-friendly side dish comes together in about 20 minutes. Perfect for weeknights or holiday dinners.

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Prep Time 20

Cook Time 1 15

Total Time 25

Course Side Dish, Sides, Vegetables

Cuisine American

Servings servings

Calories 162.3 kcal

Ingredients

2 pounds medium sweet potatoes, 2-3 potatoes, peeled and evenly diced
2 tablespoons unsalted butter (such as grass-fed 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
½ teaspoon salt (add more to taste)
½ teaspoon fresh black pepper

Instructions

Bring a large pot of salted water to a boil. Add the sweet potatoes and cook for about 15 minutes, until fork-tender.
Drain well and return the potatoes to the pot.
Add the butter and mash with a potato masher or ricer until smooth and creamy.
Stir in the maple syrup, cinnamon, ginger, nutmeg, salt, and pepper. Taste and adjust the seasoning.
Spoon into a serving dish and top with chopped parsley, thyme, or your favorite herbs. Serve warm.

Notes

If you prefer baked sweet potatoes, here's how to do it:

Wrap each potato in foil.
Place them on a parchment-lined baking sheet with space between each one.
Bake at 350°F for about 60 minutes, depending on size. They’re done when a fork slides in easily and the skin is crisp.
Let them cool for a few minutes before handling. They’ll be hot.

Storage and Reheating

Let the sweet potatoes cool to room temperature, then transfer them to an airtight container. Store in the fridge for 2 to 3 days.

To reheat in the microwave, place the mashed sweet potatoes in a glass dish and cover loosely with a paper towel. Heat on high for 1 to 3 minutes, stirring after each minute to warm them evenly. If they seem dry, stir in a little butter, milk, or chicken broth.

You can freeze mashed sweet potatoes for up to 2 months. Store them in a freezer-safe container, thaw in the fridge, and reheat when ready to serve.

Nutrition

Calories: 162.3kcalCarbohydrates: 26.5gProtein: 1.9gTotal Fat: 5.7gSaturated Fat: 3.6gCholesterol: 15.1mgSodium: 644.8mgPotassium: 398.2mgFiber: 3.6gSugar: 7.7gNet Carbohydrates: 22.9g

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