Carefully remove the dish from the oven and mash with a potato masher or use an immersion blender for a smoother texture, we used our hand-held blender Breville all-in-one for a quick blend and clean-up! Quick research taught me that you can’t make mashed potatoes in the food processor. Recipes developed by Vered DeLeeuw, CNC Nutritionally reviewed by Rachel Benight MS, RD, CPT. Cookie Notice | When I just started out cooking for my young family, one night I decided to make mashed potatoes. * Percent Daily Values are based on a 2000 calorie diet. Carefully remove the dish from the oven and mash with a potato masher or use an immersion blender for a smoother texture, we used our hand-held blender Breville all-in-one for a quick blend and clean-up! I decided to use the food processor, figuring out it would produce fluffier results. They should be very tender. I typically publish a new recipe once or twice per week. Here are the basic steps: 1. Microwaving sweet potatoes is easy and fast. Pierce the sweet potato with a fork on all sides. While it’s cooking, add the rest of the ingredients to a microwave-safe bowl, then heat the mixture in the microwave. Rinse off the sweet potatoes and leave the skin on, then dice into large chunks (1” x 1”) and place them into a deep sided baking dish. 1 cup of this healthy mash contains:130 calories with 19 grams of carbohydrates, 6 grams of fat, and 2 grams of proteins. Subscribe! An RD-written guide complete with macro meal planner, food lists, and expert advice to help you lose weight quickly. Simply combine them and roast until the potatoes are tender, then mash (for a quick mash, we recommend using this hand-held blender, the Breville all-in-one)! Oh, and leftovers of these mashed sweet potatoes are excellent too! Enjoy this simple, dairy-free healthy sweet potato mash recipe; we spiced it up by adding ground cinnamon and cardamom. Recommended and linked products are not guaranteed to be gluten-free. I prefer to remove the skin for a smoother texture. If you do leave the skin on, it’s probably a good idea to use your food processor though. Yes! It’s so easy! Want to get more out of your weekly meal prep efforts? Kosher salt: If using fine salt, you might want to reduce the amount you use. 2 min, October 18, 2020 • Add 1/4 cup grated Parmesan and 1/2 teaspoon garlic powder. 3 min, Paleo Spiced Roasted Butternut Squash Recipe, October 11, 2020 • 2. Add in herbs and spices to maximize the flavor. Do Not Sell My Personal Information, © Copyright Trifecta Inc. All rights reserved | Terms of Service | FAQ, How to Prepare Healthy Mashed Sweet Potato Recipe, on Instagram and hashtag #eatlikeyoutrain, If you have any questions, feel free to tag chef Sky, Vegetarian Sweet Potato and Greens Breakfast Hash. Unlike regular potatoes, which are best eaten fresh. If you like your sweet potatoes savory, you could also try these flavorful sweet potato cakes. For a savory version of this recipe, simply omit the maple syrup and cinnamon. Don’t allow the mixture to boil. Feel free to substitute dairy if you'd like or other dairy-free milk alternatives. hbspt.cta._relativeUrls=true;hbspt.cta.load(2498149, 'f619efaf-45b7-4afd-b64b-090413f89cf6', {}); Enjoy this simple dairy-free healthy sweet potato mash recipe; we spiced it up a bit by adding ground cinnamon and cardamom. Mix sugar, pecans and butter in small bowl. Your California Privacy Rights | Preheat oven to 350°F. Here’s an overview of what you’ll need: Sweet potato: I use one VERY large sweet potato in this recipe. Using acidity as a seasoner will add brightness and help round out the flavor of any recipe. Cover the dish with foil and bake for 25 minutes, until sweet potatoes are fork tender. Microwave on high until very tender and the flesh is easily pierced with a fork, about 4 minutes per side. To my surprise and dismay, my mashed potatoes turned into glue! This is one of those recipes where leftovers taste almost as good as the freshly made dish. (Can be made up to 2 days ahead. Purchase some of our a la carte ready-to-eat mashed sweet potatoes. Unlike white potatoes, you can use the food processor when making mashed sweet potatoes. Apple Cider Mashed Sweet Potatoes: Replace milk with apple cider and add 1 teaspoon cinnamon and ½ teaspoon grated nutmeg. If you do it by hand, you’ll be left with fairly big chunks of skin. Once blended, season additionally with spices, lemon juice, or apple cider vinegar. A stale spice can easily ruin a dish. Feel free to substitute other dairy-free milk alternatives instead of coconut milk. I like a fairly rustic mash, so I simply use a fork, then use a rubber spatula at the very end, as shown in the video below. Cinnamon: Make sure it’s fresh! On a cutting board, use your fingers to peel the cooked sweet potato. It is calculated using the SparkPeople.com recipe calculator and the carb count excludes sugar alcohols. It won't be perfectly smooth unless you use a hand mixer or an immersion blender.
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