Sweet potatoes have many nutritional benefits. Not only are they packed with potassium and fiber, but each medium sized sweet potato contains over 400% of the daily requirement of vitamin A. Although sweet potatoes contain more natural sugar than regular spuds, they make it up by having fewer calories and a higher number of essential nutrients. This tasty food has many health benefits, so be sure to include them in your meal planning.
Sweet potato mash is a great way to enjoy sweet potatoes. This dish is easy to make, and the many nutrients found in sweet potatoes won't be lost by this way. It is also a popular side dish to have with your holiday meals, such roasted chicken or turkey dinner. Some of the most enjoyed sweet potato recipes are detailed below.
Sweet Potato Mash
season to taste
Ground cloves or ground nutmeg
Time & Yield
Using medium heat, bring a large pot of water to a boil. Use enough salt to make the water taste nearly as salty as seawater.
After peeling the sweet potatoes, cut them into eight pieces by first cutting them lengthwise in half, and then again into quarters.
Add the sweet potatoes to the water once it reaches the boiling point, and then turn the heat down to a simmer. Let them cook for 15 minutes, or until a knife can be used to easily pierce them.
After draining the sweet potatoes, put them back into the pot. Use a potato masher to mash them and add in the spices, butter and cream.
Season to taste with Kosher salt and serve immediately.
You can also see the following video as reference.
Sweet Potato Mash with Marshmallows
Sweet potatoes (peeled and cubed)
½ (10.5 ounce) package
Time & Yield
Preheat oven to 350℉/175℃.
Bring a large pot of water to a boil and add the sweet potatoes. Lower heat to medium-low and simmer for 20 minutes or until tender. Drain water, and transfer sweet potatoes to a cookie sheet.
After the oven is preheated, bake the sweet potatoes for 3-4 minutes or until they are dry, then place them in a mixing bowl.
Add the sugar, cinnamon and allspice and mash the mixture until there are no more lumps and the spices are evenly distributed. Move the contents into a casserole dish and top with a layer of miniature marshmallows.
Bake for 10-15 minutes or until the marshmallows are just turning brown.
Broil for 1 minute.
Maple Sweet Potato Mash
|Sweet potatoes||4 large|
|Butter (softened)||½ cup|
|Heavy cream||1 cup|
|Vanilla extract||2 tbsp.|
|Packed light brown sugar||½ cup|
|Maple syrup||½ cup|
|Chopped pecans||1 cup|
|Maple syrup||2 tbsp. (for topping)|
|Chopped pecans||¼ cup (for topping)|
Time & Yield
2 hours, 15 minutes
Line a cookie sheet with tin foil and preheat the oven to 375℉/190℃.
Put sweet potatoes on the prepared cookie sheet and bake for 45-60 minutes, or until the sweet potatoes are soft. Remove and let cool before slicing the sweet potatoes and transferring them to a large mixing bowl.
Butter a 2 quart casserole dish and preheat the oven to 350℉/175℃.
Add the butter, vanilla extract, brown sugar, cream, salt, maple syrup, eggs, and chopped pecans to the sweet potatoes and mash. Transfer the mixture to the baking dish, and sprinkle the remaining pecans and maple syrup on top.
Bake for 30-35 minutes or until hot all the way through.
Mashed Sweet Potatoes and Pears
|Pears (peeled and sliced)||2|
|Dry white wine||½ cup|
|Sweet potatoes (peeled and cubed)||3|
|Evaporated milk||1 cup|
|Vanilla extract||¼ tsp|
|Brown sugar||¼ cup|
|Ground cinnamon||½ tsp.|
|Ground nutmeg||½ tsp.|
Time & Yield
In a small saucepan, add the wine, water and pears, and bring to a boil using high heat. Lower heat to medium-low and simmer for 5-10 minutes, or until the pears are soft. Remove the pears and put aside.
Bring a large pot of water to a boil using high heat and add the sweet potatoes. Lower heat to medium low and cover. Simmer for 20 minutes or until the sweet potatoes are tender. Drain, and let the potatoes sit for a couple of minutes to steam dry.
Add the pears, vanilla, evaporated milk, butter, brown sugar, cinnamon, and nutmeg to the sweet potatoes, and mash. Move the mixture over to a serving dish and serve immediately.