Sweet potatoes are a delicious and nutritious addition to any meal. Not only are they low in calories and high in fiber, but they’re also a great source of vitamins A and C, potassium, and other essential nutrients. Mashing sweet potatoes is an easy way to incorporate them into your diet, and even better if you can make them healthier! In this article, we’ll be sharing some healthy mashed sweet potato recipes that are both easy to make and delicious to eat. Whether you’re looking for a side dish or a main course, these recipes will surely satisfy your cravings without leaving you feeling guilty.
The Health Benefits of Sweet Potatoes
Sweet potatoes are a versatile and delicious food that offers a range of health benefits. They are high in several essential vitamins and minerals, including vitamin A, vitamin C, iron, and potassium. These nutrients provide numerous health benefits, as outlined in more detail below.
Vitamin A
Sweet potatoes are an excellent source of vitamin A, with one medium-sized sweet potato providing over 400% of the recommended daily intake. Vitamin A is a fat-soluble vitamin that plays a crucial role in several bodily functions, including immune function, vision, and healthy skin. Studies have also shown that vitamin A consumption is associated with a reduced risk of certain cancers, such as breast and lung cancer, although more research is needed to confirm this link.
Fiber
Sweet potatoes are high in fiber, which is important for digestive health. Fiber helps keep the digestive system running smoothly, preventing constipation and other digestive problems. It can also help regulate blood sugar levels and keep you feeling full for longer, making it an excellent food for weight management. A medium-sized sweet potato contains around 4 grams of fiber, which is around 14% of the recommended daily intake.
Antioxidants
Sweet potatoes are high in antioxidants, which can help protect the body from oxidative stress and reduce the risk of chronic diseases. Antioxidants are compounds that neutralize harmful free radicals in the body, which can cause damage to cells and contribute to the development of diseases such as cancer and heart disease. Sweet potatoes contain several different types of antioxidants, including beta-carotene, anthocyanins, and quercetin.
Other Health Benefits
In addition to the nutrients outlined above, sweet potatoes have been associated with several other health benefits. Some studies have found that consuming sweet potatoes may help reduce inflammation in the body, which is a risk factor for many chronic diseases. They may also improve brain function and reduce the risk of cognitive decline in older adults. Additionally, sweet potatoes have a low glycemic index, making them a suitable food for people with diabetes.
Healthy Mashed Sweet Potato Recipes for Every Taste
Are you looking for a healthy and delicious side dish for your next meal? Look no further than mashed sweet potatoes! Sweet potatoes are high in fiber, vitamin A, and potassium, making them a nutritious addition to any diet. From savory to sweet, there are endless ways to make mashed sweet potatoes that will satisfy any craving.
Savory Mashed Sweet Potatoes with Garlic and Thyme
If you prefer savory flavors, this recipe is perfect for you. The garlic and thyme add a delicious depth of flavor to the sweet potatoes, making it a great side dish for any meal.
- 2 large sweet potatoes
- 2 cloves of garlic, minced
- 2 tablespoons of olive oil
- 1 tablespoon of fresh thyme leaves
- Salt and pepper to taste
Peel and chop the sweet potatoes into small pieces. Place them in a pot of boiling water and cook until tender (about 15 minutes). Drain the water and mash the sweet potatoes. In a separate pan, heat the olive oil and lightly sauté the garlic and thyme for a few minutes. Add the garlic and thyme to the mashed sweet potatoes and mix well. Season with salt and pepper to taste.
Cinnamon and Honey Mashed Sweet Potatoes
If you have a sweet tooth, this recipe is perfect for you. The cinnamon and honey add a delicious sweetness to the sweet potatoes, making it a great dessert or a sweet side dish for breakfast.
- 2 large sweet potatoes
- 2 tablespoons of honey
- 1 teaspoon of cinnamon
- 1/4 cup of almond milk
- Salt to taste
Peel and chop the sweet potatoes into small pieces. Place them in a pot of boiling water and cook until tender (about 15 minutes). Drain the water and mash the sweet potatoes. Add the honey, cinnamon, almond milk, and salt to the mashed sweet potatoes and mix well. Serve warm as a side dish or a dessert.
Mashed Sweet Potatoes with Greek Yogurt and Chives
If you are looking for a healthier alternative to traditional mashed potatoes, this recipe is perfect for you. The Greek yogurt adds a creamy texture to the sweet potatoes, while the chives add a delicious freshness.
- 2 large sweet potatoes
- 1/2 cup of plain Greek yogurt
- 1 tablespoon of fresh chives, chopped
- Salt and pepper to taste
Peel and chop the sweet potatoes into small pieces. Place them in a pot of boiling water and cook until tender (about 15 minutes). Drain the water and mash the sweet potatoes. Add the Greek yogurt, chives, salt, and pepper to the mashed sweet potatoes and mix well. Serve warm as a healthy side dish.
Substitutes for Traditional Mashed Potato Ingredients
Traditional mashed potatoes are a staple at Thanksgiving and Christmas dinners and are often loaded with butter and cream. However, mashed sweet potatoes can make for a healthier and more flavorful alternative. But there are still ways to make your mashed sweet potatoes even healthier by swapping out some of the traditional ingredients with healthier alternatives. Here are some ideas:
1. Greek Yogurt
Greek yogurt is a great substitute for sour cream or cream cheese, which are often used in mashed potatoes recipes. Greek yogurt not only adds a tangy flavor but is also a great source of protein. Use plain or flavored Greek yogurt as an alternative to cream cheese or sour cream for a healthier twist on traditional mashed sweet potatoes. Alternatively, you could use regular yogurt if you don’t have Greek yogurt on hand, but keep in mind that it might not be as thick and creamy.
2. Almond Milk
Almond milk is a great dairy-free alternative to cream that will give your mashed sweet potatoes that rich, velvety texture. Almond milk is lower in calories and fat than cream, making it a healthier option. You can use almond milk in place of heavy cream or milk when mashing your sweet potatoes. Not only is almond milk a great healthy addition, but it also gives the mashed sweet potatoes a subtle nutty flavor that pairs well with the sweetness of the potatoes.
3. Olive Oil
Butter is a mainstay of mashed potato recipes, but olive oil is a healthier alternative. It is rich in heart-healthy monounsaturated fats and has a host of health benefits. To use olive oil, mash your sweet potatoes with some salt and pepper, then add a few tablespoons of olive oil. If the sweet potatoes seem dry, add a splash of almond milk to achieve the right consistency. You can also add some fresh herbs like rosemary or thyme for some extra flavor. Olive oil gives mashed sweet potatoes a unique and delicious taste that you won’t find in traditional mashed potatoes and gives it some added health benefits
Low-Calorie Mashed Sweet Potato Recipes
If you’re watching your calorie intake, you don’t have to give up your favorite mashed sweet potato dishes. Here are some easy and healthy low-calorie mash sweet potato recipes that you can enjoy guilt-free.
1. Garlic Mashed Sweet Potatoes
This savory mashed sweet potato recipe is the perfect side dish for any meal. To make this dish low in calories, instead of butter and cream, add chicken broth or vegetable broth for a lighter, but still creamy consistency. All you need to make this recipe is boiled sweet potatoes, garlic, chicken broth, salt, pepper, and olive oil. Not only will this dish be lower in calories, but it will also be high in fiber, vitamin A, and vitamin C.
2. Skinny Mashed Sweet Potatoes
- 3 medium-sized sweet potatoes, peeled and chopped
- 1/2 cup of unsweetened almond milk
- 2 tablespoons of Greek yogurt
- 1 teaspoon of salt
- 1/4 teaspoon of black pepper
- 1 tablespoon of fresh chives, chopped
Boil the chopped sweet potatoes in salted water until they’re tender, then drain and mash them. Add almond milk, Greek yogurt, salt, and black pepper, and mix until they are well combined. Sprinkle fresh chopped chives on top, and serve.
3. Mashed Sweets with Apple Compote
This low-calorie sweet potato recipe is not only delicious but also a great way to get more fruits into your diet. The apple compote perfectly complements the sweetness of the mashed sweet potatoes. To prepare this dish, you will need sweet potatoes, apples, cinnamon, and nutmeg. The sweetness comes only from the apples, so you can enjoy this meal without having to worry about consuming too many calories.
4. Sweet Potato and Cauliflower Mash
A combination of sweet potatoes and cauliflower can make a delicious and healthy mashed sweet potato dish. The cauliflower helps reduce the calorie content while still maintaining a creamy texture. The recipe requires boiled sweet potatoes, steamed cauliflower, Greek yogurt, salt, and pepper. After mashing them all together, sprinkle some paprika for an extra kick of flavor. This dish is rich in potassium, vitamin A, and vitamin C, and low in calories.
Mashed Sweet Potato Meal Prep Ideas
Mashed sweet potatoes are a versatile ingredient that can be used in a variety of different recipes. One way to make the most of this ingredient is by using it for meal prep. Here are some healthy mashed sweet potato meal prep ideas that you can incorporate into your weekly meal planning:
Sweet Potato Toast
Sweet potato toast is a healthy and satisfying breakfast option that you can make using mashed sweet potatoes. Simply slice a sweet potato into 1/4-inch thick pieces and roast them in the oven until they’re tender. Then, spread a layer of mashed sweet potato on each slice and top with your favorite toppings, such as avocado, eggs, or smoked salmon.
Sweet Potato Chili
Sweet potato chili is a delicious and nutritious meal that you can make in a large batch and enjoy throughout the week. To make this recipe, sauté diced onion and garlic in a large pot until softened. Then, add in ground turkey or beef and cook until browned. Next, stir in canned tomatoes, tomato paste, drained and rinsed black beans, diced sweet potatoes, chili powder, cumin, and salt. Let the chili simmer over low heat for 30-45 minutes, or until the sweet potatoes are tender.
Sweet Potato Quinoa Bowls
Sweet potato quinoa bowls are a filling and nutrient-packed meal that you can easily make in advance. Cook quinoa according to package directions and mix in mashed sweet potato, roasted vegetables, and chopped greens. Top with a protein of your choice, such as grilled chicken or tofu, and drizzle with your favorite dressing.
Sweet Potato Soup
Sweet potato soup is a comforting and flavorful meal that you can make in a big batch and freeze for later use. To make this recipe, sauté diced onion and garlic in a large pot until softened. Add in diced sweet potatoes, vegetable broth, and seasonings such as ginger, cinnamon, and nutmeg. Simmer until the sweet potatoes are tender, then blend the mixture until smooth and creamy. Serve with a sprinkle of chopped herbs on top.
Sweet Potato Hash
Sweet potato hash is a hearty and satisfying breakfast or brunch option that you can make ahead of time and reheat throughout the week. To make this recipe, sauté diced onion, bell pepper, and garlic in a large skillet with coconut oil until softened. Add in diced sweet potatoes, smoked paprika, and seasonings of your choice. Cook until the sweet potatoes are tender and crispy. Serve with fried eggs and avocado on top.
FAQs
If you’re looking for some healthy and delicious recipes, mashed sweet potatoes are worth considering. They are low in calories, high in fiber, have more vitamins and minerals than regular potatoes, and are also versatile in flavor. Here are some frequently asked questions about making mashed sweet potatoes:
Can I make mashed sweet potatoes ahead of time?
Yes, you can! Mashed sweet potatoes can be made up to 24 hours in advance and stored in an airtight container in the refrigerator. When you’re ready to serve, simply reheat them in the microwave, oven, or on the stove with a splash of vegetable broth or milk to return the creaminess. Just make sure to stir occasionally to prevent drying out or forming lumps.
Are sweet potatoes healthier than regular potatoes?
Yes, sweet potatoes are considered a healthier option than regular potatoes because they are packed with nutrients. They contain more vitamins A and C, potassium, magnesium, and iron, but fewer calories and carbohydrates than regular potatoes. In addition, sweet potatoes have a lower glycemic index, meaning they won’t cause a sharp rise in blood sugar levels.
How do I make creamy sweet potato mash without cream?
If you’re looking for a dairy-free alternative to cream, there are many options to make creamy mashed sweet potatoes. Instead of cream, you can add vegetable broth, coconut milk, almond milk, or soy milk to the mashed sweet potatoes while mixing. Another option is to use Greek yogurt, sour cream, or cream cheese for a tangy twist. Finally, you can simply mash the sweet potatoes with a little bit of olive oil, sea salt, and black pepper for a hassle-free and healthy version.
What are some healthy toppings for mashed sweet potatoes?
- Chopped herbs: Try adding a handful of freshly chopped parsley, cilantro, or basil to give a refreshing flavor and some vibrant color to your dish.
- Nuts and seeds: Toasted pecans, walnuts, almonds, or pumpkin seeds are a great way to add crunch, healthy fats, and protein to your mashed sweet potatoes.
- Spices: Cumin, paprika, garlic powder, or nutmeg can easily add warmth and depth of flavor to your dish without adding any calories.
- Fruits: Sliced apples, pears, pomegranate seeds, or dried cranberries are delicious toppings that complement the sweetness of mashed sweet potatoes.
- Sauces: Drizzle some homemade gravy, maple syrup, honey, or balsamic glaze to enhance the taste and texture of your mashed sweet potatoes.
- Vegetables: Roasted Brussels sprouts, carrots, or green beans are the perfect healthy side dishes for mashed sweet potatoes.
Enjoy Your Healthy Mashed Sweet Potato Recipes!
Thank you for reading this article about healthy mashed sweet potato recipes. We hope that it has inspired you to incorporate more healthy food into your diet. Remember that healthy eating doesn’t have to be bland or boring, and these recipes are proof of that. Keep checking back for more delicious and nutritious recipes to try out!