Savory Sweet Potato Mash

Herby, Savory Sweet Potato Mash – How to Make Sweet Potato Mash

There are SO many ways to enjoy sweet potato besides the classic Thanksgiving casserole. Ditch the cinnamon and sugar and try sweet potato in this SAVORY sweet potato mash! It has hints of natural sweetness, with a nutty, herby flavor. And, it’s deliciously rich and creamy, just like traditional mashed potatoes!

Hot (Sweet) Potato

I love sweet potatoes any time of the year. Yes, they remind me of Fall, but that’s not a bad thing since it’s my favorite season anyway! Plus, they’re easy to get year-round.

When I taste a sweet potato, I’m always surprised that they’re as nutritious as they are considering they taste so indulgent. They do have more natural sugars than a regular spud, but overall has less carbohydrates and a bit more fiber.

Don’t get me wrong, I am totally pro-regular white potatoes, too. But, sweet potatoes are a less-starchy way to get in some nutrition—like in this savory sweet potato mash!

Meat-and-Sweet-Potatoes

Sweet potatoes are typically orange, but they can also be purple or white. When they are orange, it’s thanks to the high source of beta-carotene, meaning loads of vitamin A! And, vitamin A is crucial for maintaining healthy eyes and sight, as well as boosting the immune system and even lowering our cancer risk.

But, to really enjoy the benefits of the beta-carotene, it’s good to consume the sweet potato with a bit of fat, too. Because, as with many vitamins and minerals, vitamin A is fat soluble. Which just means our bodies need some fat in order to truly absorb it.

Also, though many on the Paleo diet feel white potatoes are not paleo-approved, most agree that sweet potatoes are. So, make the most of sweet potatoes as a simple and sweet substitute for white potatoes! And, this savory sweet potato mash is sure to satisfy, especially when served alongside some protein and non-starchy vegetables.

Recipe, Shmecipe…

One thing about mashes: I pretty much never follow a recipe. Really, you’re just mashing up the cooked potato, adding some seasonings, and adjusting the texture with some milk (non-dairy is what I prefer).

And, you can totally use a variety of potatoes and root vegetables—from regular, to sweet, or even butternut squash or turnips! (Learn more about winter veggie options here!) Butter or ghee are optional, but help with indulgence and that fat-soluble quality but it’s still tasty without.

Of course, add any seasonings and flavors you prefer to switch it up, from garlic powder, to herbs (fresh or dry), or even a kick with cayenne! But, don’t get caught up in the amounts here. Mash, season to taste, adjust liquid to your texture-liking, and you’re good to go! Savory sweet potato mash, complete!

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Savory Sweet Potato Mash

Savory Sweet Potato Mash
  • Author: Alyssia Sheikh
  • Prep Time: 20 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 20 minutes
  • Yield: 4 servings, ~ 2 cups

Ingredients

3-4 sweet potatoes (~1 lb.)
salt, to taste
pepper, to taste
½ tsp onion salt
1 Tbsp ghee, melted
2 Tbsp milk of choice
½ tsp herbs de provence

Instructions

  • Preheat oven to 400°F (200°C).
  • Rinse sweet potatoes, pat dry, and poke holes into each on all sides.
  • Wrap sweet potatoes in foil, place on a baking sheet, and roast for 1 hour.
  • Remove from oven and allow to cool to the touch.
  • Peel away the skins and place peeled potatoes into a mixing bowl.
  • Mash, add remaining ingredients, and mix to combine.
  • Serve and enjoy!
  • Yields ~2 cups savory sweet potato mash.

Nutrition

  • Serving Size: ½ cup savory sweet potato mash
  • Calories: 132
  • Sugar: 5
  • Fat: 4
  • Carbohydrates: 23
  • Fiber: 3
  • Protein: 2

 

Savory Sweet Potato Mash Savory Sweet Potato Mash Savory Sweet Potato Mash Savory Sweet Potato Mash
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