Mashed Sweet Potatoes: A Healthier Twist on a Holiday Classic

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A Certified Holistic Nutritionist, Menopause & Metabolism Specialist and Executive Wellness Coach helping busy menopausal women crack the code to living a healthy lifestyle so You Feel Great & Love Your Body!

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The holiday season is in full swing, and with it comes the temptation of heavy, calorie-laden meals. But if you’re looking for a side dish that’s lighter, yet still full of flavor, then I’ve got just the recipe for you: Mashed Sweet Potatoes.

Not only are sweet potatoes delicious and comforting, but they also have a few health perks that make them a great addition to your holiday table. Unlike regular potatoes, sweet potatoes have a lower glycemic index, meaning they provide steady energy without causing a spike in blood sugar. This makes them a great choice for managing your energy levels, especially during the busy holiday season.

What’s even better? These vibrant orange tubers are packed with nutrients. They’re rich in fiber, vitamin A, and potassium, all of which are essential for digestion, immunity, and heart health. So if you’re looking for a dish that feels a little lighter on the stomach (and won’t leave you feeling sluggish), Mashed Sweet Potatoes are your go-to!

Health Benefits of Sweet Potatoes

Sweet potatoes are more than just a tasty side dish. Here’s why they’re such a nutritious powerhouse:

  • Fiber: A great source of dietary fiber, which helps regulate digestion and promotes a feeling of fullness.
  • Vitamin A: Sweet potatoes are incredibly rich in beta-carotene, which supports eye health and boosts your immune system.
  • Potassium: Potassium helps maintain healthy blood pressure and heart function.

Source: The New York Times

mashed sweet potatoes serving

Why Sweet Potatoes Are a Great Menopause-Friendly Food

If you’re navigating menopause or perimenopause, sweet potatoes can be a fantastic addition to your diet. Their low glycemic index helps regulate blood sugar levels, which is especially important during menopause when hormonal changes can lead to blood sugar fluctuations. The high fiber content also supports digestive health, a common concern during this stage of life.

The addition of cinnamon, ginger, and a pinch of nutmeg in this recipe brings not only great flavor but also anti-inflammatory properties that can help with common menopause symptoms such as joint pain and hot flashes.

Choosing the Best Sweet Potatoes

When it comes to selecting sweet potatoes, look for firm, smooth-skinned tubers with minimal blemishes. You’ll want to avoid those with soft spots, cracks, or wrinkles. You can choose between orange, white, or purple sweet potatoes depending on your flavor preference, though the classic orange variety tends to be the sweetest.

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Mashed Sweet Potatoes: A Healthier Twist on a Holiday Classic

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Description

Not only are sweet potatoes delicious, but they also have a lower glycemic index than regular potatoes—meaning they give you steady energy without spiking your blood sugar.


Ingredients

Scale
  • 2 lbs (910 grams) sweet potatoes, peeled and cut into 2-inch pieces
  • 1 Tbsp coconut oil
  • ¼ to cup (60 ml-80 ml) of your favorite unsweetened nut milk
  • ¼ tsp salt
  • ¼ tsp ground cinnamon
  • ¼ tsp ground ginger
  • Pinch of nutmeg

Instructions

  1. Place the sweet potatoes in a large pot and add just enough cold water to cover them.
  2. Bring to a boil and cook until fork-tender, about 15 minutes. Drain and return to the pot.
  3. Add the remaining ingredients, starting with ¼ cup of milk and adding more if needed. Mash until smooth and well combined. Serve immediately!


Nutrition

  • Serving Size: 1
  • Calories: 152 g
  • Carbohydrates: 31 g
  • Fiber: 5 g
  • Protein: 2 g

Flavor Variations for Mashed Sweet Potatoes

While this recipe is delicious on its own, you can also experiment with different flavors! Here are a few variations you might enjoy:

  • Garlic and Herb: Add a couple of cloves of roasted garlic and a tablespoon of fresh thyme for a savory twist.
  • Maple Cinnamon: For a sweeter take, drizzle in some maple syrup and add an extra sprinkle of cinnamon.
  • Spicy Kick: Add a pinch of cayenne pepper or chili flakes for a little heat.

Pairing Mashed Sweet Potatoes with Other Dishes

Mashed sweet potatoes are versatile and pair well with a variety of main dishes. Here are some ideas for serving:

  • Protein Pairings: Serve them alongside grilled chicken, turkey, or even a plant-based protein like lentils or tofu.
  • Balance the Meal: Pair them with a fresh, leafy salad or sautéed greens for a well-rounded, nutrient-packed meal.
spoonful mashed sweet potatoes

Make-Ahead and Storage Tips

This dish is perfect for meal prepping or holiday gatherings. You can make the mashed sweet potatoes in advance and store them in the fridge for up to 3 days. Simply reheat in the microwave or on the stovetop with a little extra milk to bring back their creamy texture.

Special Diet-Friendly Variations

This recipe is already gluten-free, dairy-free, and vegan, but here are some substitutions you can make if you’re looking to tweak it further:

  • Nut Milk: Swap the unsweetened nut milk for coconut milk for a richer flavor.
  • Oil: If you don’t have coconut oil on hand, feel free to use olive oil or even avocado oil for a different taste.

Quick Tips for a Perfect Mash Every Time

  • Prevent Lumpy Mashed Sweet Potatoes: Ensure your sweet potatoes are cooked thoroughly and mashed well for a smooth, creamy texture. If they’re too dry, simply add more milk.
  • Avoid Watery Mashed Sweet Potatoes: If you find the potatoes are too watery, cook them a little longer to remove excess moisture before mashing.

Ready to Jumpstart Your Metabolism?

I hope you enjoy making and sharing this healthier twist on a holiday side dish! Mashed sweet potatoes are not only delicious but also packed with nutrients, making them a great addition to any meal.

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FAQs about Mashed Sweet Potatoes

Is mashed sweet potato good for you?

Yes! Mashed sweet potatoes are very nutritious. They’re packed with fiber, vitamin A, and potassium, which help support digestive health, boost immunity, and promote heart health. Additionally, sweet potatoes have a lower glycemic index compared to regular potatoes, providing steady energy without spiking blood sugar. They’re also rich in antioxidants, making them a great food for overall health.

Should you peel sweet potatoes before boiling?

Yes, it’s best to peel sweet potatoes before boiling them. The skin can be tough and fibrous, and while it contains some nutrients, the texture after boiling can be unappetizing. Peeling the potatoes ensures a smoother and creamier mash. However, if you prefer, you can leave the skin on for added fiber, but it might slightly change the texture and flavor.

How to can mashed sweet potatoes?

Canning mashed sweet potatoes requires a pressure canner, as sweet potatoes are low in acid. Here’s a general process:
1. Cook and mash the sweet potatoes (using a recipe like the one above).
2. Pack the mashed sweet potatoes into sterilized jars, leaving about 1-inch headspace.
3. Process the jars in a pressure canner at 10-15 psi for about 90 minutes (adjust based on altitude).
4. Ensure the jars seal properly and store them in a cool, dark place. Note: It’s recommended to freeze mashed sweet potatoes for ease, as canning can sometimes affect the texture and flavor.

Is it good to boil sweet potatoes?

Yes, boiling sweet potatoes is a great cooking method! Boiling makes them tender, which is ideal for mashing. However, to preserve more of the nutrients, it’s best to boil them with the skins on, then peel them after they’re cooked. This method helps retain vitamins and minerals that can be lost in the boiling water. For mashed sweet potatoes, boiling is often the most straightforward and quick method.

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