If like me you are looking for ways to include more vegetables in your diet, then do give this healthy sweet potato mash recipe a go . Spooning in greek style yogurt keeps it healthy while omitting the extra calories from butter or cream. The mash turns out creamy enough though. I went one step further to spike it with freshly roasted ground cumin seeds and a heaping spoon full of smoked paprika. It’s sweet and savoury at the same time. I like to serve it with bell peppers and asparagus charred on a hot cast iron girdle. And a quick saute of greens (I used Kale here) with garlic, olive oil and salt. Finally I like to squeeze half a lemon for some added citrusy zing. And we have 4 out of your 5 a day in a single meal.
Table of contents
Is Sweet Potato mash better than normal mash?
Despite sweet potatoes and normal white potatoes containing the same amount of carbs and starch, sweet potatoes are said to contain more fibre. They also have a slightly lower GI than normal white potatoes. So they maybe a tad bit better for you. That said, I do think a healthy portion size is essential. So obviously going overboard with any food groups will do us no good. I try as much as possible to stick to this simple rule – Fill quarter of your plate with starchy / wholegrain carbs , fill another quarter of your plate with protein and half the remaining plate with non-starchy + green veggies.
Jump to RecipeHow to you make mashed sweet potatoes NOT watery?
Excess water in a mash can ruin it. One way to get around is to boil the potatoes, then keep them in the colander over a sink to let all the excess water drip. Let them cool completely. Another option is to let the boiled sweet potatoes sit at least overnight in the refrigerator so they dry out even more. This can be handy for meal prep through the week as well – You will have boiled sweet potatoes ready to be mashed for a quick weeknight dinner.
Mashed Sweet Potato Recipe From Scratch
As previously noted, this is a very simple dish to put together. When pressed for time, make this quick and easy healthy meal from scratch. Boil the sweet potatoes in boiling water for approximately 10 min. If the size of potatoes is big, it may take more time. The best way to check is to insert a knife in the potatoes. If the knife slides in and comes out easily they are done. If the knife goes in only to get stuck, then the potatoes are still hard so continue boiling them. If you over boil them, the potatoes will just turn super soft and crumble all together.
Next you need to cool the sweet potatoes and let them drain in a colander over a sink so excess water falls through. I prefer to boil, cool and then refrigerate a large batch of sweet potatoes. These keep well for 2-3 days in the fridge, making them an excellent meal prep food. So for quick weeknight dinners take the boiled potatoes, mash them either with a fork or a potato masher and add in spices and herbs of choice.
Flavourings for Mashed Sweet Potato Recipes
In this sweet potato mash recipe, the flavours of lemon and paprika are well balanced. Further I was happy that the yogurt creates a healthy yet creamy texture in the sweet potato mash. A side of grilled veggies, this healthy sweet potato mash with a protein of choice (think quinoa grilled tofu) is a complete meal. Enjoy with a little crumbled feta cheese for added flavour !!
I also thought of listing few more herb-spice combos that you may find useful. Let me know in the comments if you have any other ideas or suggestions for making a healthy-ish creamy mash potato recipe
- Add in a good heap of chopped chives with cracked black pepper
- Sage fried in little olive oil , then chopped and added in the potatoes
- Make the mash slightly Indian with turmeric, ground coriander seeds and cumin seeds
- Add in finely chopped rosemary pounded with sea salt. Rosemary and potatoes go together like Mac n Cheese 🙂
Suggested Mains To Serve With Mashed Sweet Potatoes
I am noting some more recipes below for some inspiration on how to serve this plate of sweet potato mash and veggies. Hope you find it helpful 🙂
If you like this recipe, please do leave a rating below. Don’t forget to tag #urbanfoodlover and follow along on urbanfoodlover Instagram for lots of foodie inspiration. I do try to share a lot more food recipes, resources and inspiration over my Instagram.
Healthy Sweet Potato Mash Recipe
Ingredients
- 2 medium sweet potatoes of choice
- 2 tbsp greek style thick yogurt
- 1 tsp smoked or sweet paprika
- 1 tsp sea salt
Instructions
- Bring a large pan of water to boil
- Add in the sweet potatoes and boil app. 10-12 min until done. See notes to check for done ness
- Once done, cool the potatoes completely. Place them in a colander over a sink to drain any excess water while cooling them
- Then using a potato masher or a fork mash the potatoes completely.
- Add in the yogurt, paprika and salt. Mix well and serve with your choice of protein and grilled veggies.
Notes
- The best way to check is to insert a knife in the potatoes. If the knife slides in and comes out easily they are done. If the knife goes in only to get stuck, then the potatoes are still hard so continue boiling them. If you over boil them, the potatoes will just turn super soft and crumble all together
- Add in a good heap of chopped chives with cracked black pepper
- Sage fried in little olive oil , then chopped and added in the potatoes
- Make the mash slightly Indian with turmeric, ground coriander seeds and cumin seeds
- Add in finely chopped rosemary pounded with sea salt. Rosemary and potatoes go together like Mac n Cheese 🙂
