Healthy Mashed Sweet Potatoes Recipe

By
Jill Corleone
- October 20, 2017

A Nutritious Dinner Side Dish

Healthy Mashed Sweet Potatoes Recipe
margouillatphotos/iStock/GettyImages

Like kale, the sweet potato is recognized for all its healthy goodness. This tuber is low in calories, rich in fiber, an excellent source of antioxidants and meets more than four times your daily vitamin A needs. Cooking these root veggies in the microwave is a fast and simple way to get them ready for dinner, but the kids might complain about the dry texture and spend more time pushing this veggie around the plate than eating it. Next time you pick up a bag of sweet potatoes, consider mashing them like you would their white potato cousin. And to help your sweet potato retain its nutritiousness, use Greek yogurt instead of butter and milk to get the creamy texture and delicious flavor.

This recipe may take a little longer than your microwaved sweet potatoes, but these potatoes are so yummy, your kids might ask that they make a regular appearance at the dinner table.

Total Time: 30 minutes | Prep Time: 15 minutes | Serves: 4

Ingredients:

  • 2 pounds of sweet potatoes, peeled and cut into 1-inch cubes
  • 2 tablespoons brown sugar
  • 1/2 cup of plain Greek yogurt
  • 1/4 teaspoon ginger
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon black pepper

Directions:

  1. In a large pot, place the cubed sweet potatoes and cover with cold water. Set the pot on the stove and bring to a boil on high heat. Cook the potatoes for 8 to 10 minutes, or until tender when poked with a fork.
  2. In a colander, drain the potatoes and place in a large non-scratch mixing bowl.
  3. Add the brown sugar, Greek yogurt, nutmeg, salt and pepper to the potatoes.
  4. With a hand mixer or potato masher, blend the potatoes until smooth.

Tip

  • For a more savory mashed sweet potato, replace the ginger and cinnamon with a clove or two of fresh minced garlic.
  • Use leftover mashed sweet potatoes to make potato pancakes, shepherds pie, a creamy sweet potato soup without the cream or a sweet potato casserole topped with chopped pecans and brown sugar. 

About the Author

Jill Corleone is a registered dietitian and health coach who has been writing and sharing her love of food, nutrition and health with anyone who'll listen for almost 20 years. Her work has been featured on the Huffington Post and Diabetes Self-Management.