Healthy Mashed Sweet Potatoes
User Reviews
5
Healthy Mashed Sweet Potatoes
Description
Healthy Mashed Sweet Potatoes combines boiled sweet potato chunks with butter, milk, and gentle seasonings like cinnamon, salt, and black pepper. The cooking process softens the potatoes, allowing them to be mashed into a smooth consistency enhanced by the warm spice and creamy fat. Fresh thyme leaves sprinkled on top add a subtle herbaceous layer that balances the sweet flavor. This side dish pairs easily with roasted meats or poultry or can be enjoyed on its own for a nutritious option.
The cinnamon and thyme offer a slight aromatic depth without overpowering the delicate sweetness. The butter and milk contribute to a rich, tender mouthfeel, making it satisfying yet not heavy. The method of boiling until fork tender then mashing in the saucepan with seasonings allows control over the final texture.
Use the fresh thyme sprigs as a garnish to add brightness in appearance and taste. This mash can be plated alongside grilled or baked proteins or served as part of a holiday meal. Its natural color and mild savory-spicy balance suit many menus.
For making ahead, potatoes can be peeled and chopped a few days prior, stored submerged in water to prevent browning. Leftovers keep well refrigerated for several days and can be frozen for longer storage, though texture may slightly change upon reheating.
Ingredients
- 2 pounds sweet potato peeled and cut into 2" chunks (approximately 4 medium sweet potatoes
- 2 tablespoons butter
- 1/2 cup milk low-fat
- 1/2 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1/8 teaspoon cinnamon
- 1 tablespoon thyme sprigs, fresh
Instructions
- Place sweet potatoes in a large saucepan over high heat and cover generously with boiling water. Bring to a boil then reduce heat to medium, and cook uncovered until the sweet potatoes are fork tender, about 15-20 minutes.
- Drain the sweet potatoes, and return to saucepan. Add the milk, butter, salt, pepper and cinnamon; mash with a potato masher to desired consistency.
- Serve warm and garnish with thyme leaves.
Notes
- Store leftovers in an airtight container in the refrigerator for 3 to 4 days.
- Cool mashed sweet potatoes completely before freezing in airtight containers or flattening in freezer bags to prevent freezer burn; ideal storage is up to 3 months.
- For advance preparation, peel and chop sweet potatoes up to 3 days before cooking, keeping them submerged in water in the fridge to avoid discoloration.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 130 kcal
% Daily Value*
| Calories | 130kcal | 7% |
| Carbohydrates | 24g | 8% |
| Protein | 2g | 4% |
| Fat | 3g | 5% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 8mg | 3% |
| Sodium | 239mg | 10% |
| Potassium | 410mg | 9% |
| Fiber | 4g | 16% |
| Sugar | 6g | 12% |
| Vitamin A | 16246IU | 325% |
| Vitamin C | 4mg | 4% |
| Calcium | 56mg | 6% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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