Mashed Sweet Potatoes are a superior source of vitamin A and a wealth of micro-nutrients, carbs, and fiber. Their sweetness pairs well with virtually any protein, and adding a little salt and pepper helps to balance out their flavor. They go well with Pecan Crusted Chicken Breast with Cauliflower Gravy and Bacon Braised Kale.
Featured Ingredients
Orange-fleshed sweet potatoes are considered one of nature’s unsurpassed sources of β-carotene. β-carotene can be converted into vitamin A by our body and is a strong immune enhancer that neutralizes free radicals and reduces the risk of some cancers and cardiovascular disease.
Mashed Sweet Potatoes
Nutrivore Score: 380
Ingredients
- 6 sweet potatoes
- 1/4 cup butter
- 1 teaspoon salt
- 1/2 teaspoon pepper optional
Instructions
- Preheat oven to 375F. Clean sweet potatoes with water and a vegetable brush.
- Place whole unpeeled sweet potatoes on a baking sheet, and bake at 375F for 60-70 minutes, until soft when pierced with a knife.
- Allow sweet potatoes to cool enough to handle. Gently peel of the skin (it should come off very easily) and discard. Place peeled baked sweet potatoes in casserole dish and mash using a wire potato masher. Stir in butter, salt and pepper.
- Place mashed sweet potato back in the oven for 10-15 minutes to heat back up.
Nutrition
Nutrition Facts
Mashed Sweet Potatoes
Amount per Serving
Calories
183
% Daily Value*
Fat
8
g
12
%
Saturated Fat
5
g
31
%
Trans Fat
0.3
g
Polyunsaturated Fat
0.3
g
Monounsaturated Fat
2
g
Cholesterol
20
mg
7
%
Sodium
522
mg
23
%
Potassium
453
mg
13
%
Carbohydrates
27
g
9
%
Fiber
4
g
17
%
Sugar
6
g
7
%
Protein
2
g
4
%
Vitamin A
19106
IU
382
%
Vitamin C
3
mg
4
%
Calcium
43
mg
4
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Notes
Purple and Japanese sweet potatoes tend to be less sweet whereas orange sweet potato varieties are very sweet. Orange sweet potatoes also tend to have much higher water content than purple or Japanese varieties which is the main reason for baking these sweet potatoes before mashing rather than boiling. Baking also concentrates rather than dilutes the flavor. Yes, these do take a little longer to make compared to boiling, but the hands-on time is decidedly less without all that peeling and chopping.
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