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Active Time:10 minsTotal Time:20 minsServings:6Jump to Nutrition Facts
Active Time:10 minsTotal Time:20 minsServings:6
Active Time:10 mins
Active Time:
10 mins
Total Time:20 mins
Total Time:
20 mins
Servings:6
Servings:
6
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1½poundssweet potatoes, peeled and cubed½cupreduced-fat milk, warmed3tablespoonsmelted unsalted butter½teaspoonsalt¼teaspoonground pepper
Cook Mode(Keep screen awake)
Ingredients
1½poundssweet potatoes, peeled and cubed
½cupreduced-fat milk, warmed
3tablespoonsmelted unsalted butter
½teaspoonsalt
¼teaspoonground pepper
Directions
Bring 1 or 2 inches of water to a boil in a large saucepan fitted with a steamer basket. Add sweet potatoes and steam until very soft, 15 to 18 minutes. Transfer to a medium bowl and mash with milk, butter, salt and pepper.
To make ahead
Refrigerate for up to 2 days. Reheat in the microwave before serving.
Frequently Asked QuestionsIf you’re lactose-intolerant or sensitive to dairy, you could use any of the nondairy milks, including almond, coconut, cashew, soy, oat or pea protein milk. Try to choose one that has no added sweeteners.Yes,sweet potatoes are loaded with nutrients, including fiber, calcium, potassium, vitamin C and vitamin A. In fact, a medium sweet potato will give you about 14% of your daily fiber needs and over 100% of your daily vitamin A needs. And even though sweet potatoes taste sweet, they rank low on the glycemic index, making them a good choice for people with diabetes.For savory mashed sweet potatoes, try adding roasted garlic, Parmesan cheese and minced fresh herbs like thyme, parsley or chives. For a touch of sweetness, you can add maple syrup or honey and warm spices like cinnamon, nutmeg or ground ginger.Yes, you can freeze mashed sweet potatoes in airtight freezer bags for up to 3 months. Thaw frozen mashed sweet potatoes in the refrigerator before reheating them in the oven or microwave. Stir them well before serving.We peel the sweet potatoes for this recipe, but feel free to keep the skins on if you prefer mashed sweet potatoes with a chunkier texture.Sweet potato skins are edibleand are a good source of fiber. You’ll also save time on prep, making this recipe easier for a weeknight dinner.
Frequently Asked Questions
If you’re lactose-intolerant or sensitive to dairy, you could use any of the nondairy milks, including almond, coconut, cashew, soy, oat or pea protein milk. Try to choose one that has no added sweeteners.
Yes,sweet potatoes are loaded with nutrients, including fiber, calcium, potassium, vitamin C and vitamin A. In fact, a medium sweet potato will give you about 14% of your daily fiber needs and over 100% of your daily vitamin A needs. And even though sweet potatoes taste sweet, they rank low on the glycemic index, making them a good choice for people with diabetes.
For savory mashed sweet potatoes, try adding roasted garlic, Parmesan cheese and minced fresh herbs like thyme, parsley or chives. For a touch of sweetness, you can add maple syrup or honey and warm spices like cinnamon, nutmeg or ground ginger.
Yes, you can freeze mashed sweet potatoes in airtight freezer bags for up to 3 months. Thaw frozen mashed sweet potatoes in the refrigerator before reheating them in the oven or microwave. Stir them well before serving.
We peel the sweet potatoes for this recipe, but feel free to keep the skins on if you prefer mashed sweet potatoes with a chunkier texture.Sweet potato skins are edibleand are a good source of fiber. You’ll also save time on prep, making this recipe easier for a weeknight dinner.
Originally appeared: EatingWell.com, July 2023
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Nutrition Facts(per serving)159Calories6gFat24gCarbs3gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
