Healthy Mashed Sweet Potatoes

I simply couldn’t let Thanksgiving go by without posting my mom’s healthy mashed sweet potatoes recipe. My mom is an amazing on-the-fly cook, and ever since she’s embraced a whole-food, plant-based diet (and lost over 20 pounds so far! Go Mom!), I’ve had the benefit of sampling some amazing dishes that she’s just “thrown together.” (Wish I’d gotten that gene!)

(Click here for 4 ways to stay slim over Thanksgiving—without feeling deprived.)

Anyhow, when Mom whipped up these tasty sweet potatoes a few weeks back, I knew right away they had to go on Veggie Quest. Luckily she was more than happy to share her methods! So without further ado, here’s her recipe:

Healthy Mashed Sweet Potatoes

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Prep Time 25 minutes mins

Cook Time 15 minutes mins

Total Time 40 minutes mins

Course Side Dish

Servings 16

Calories 133 kcal

Ingredients

  

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• 6 large sweet potatoes (about 12 oz each) about 4½ lb total
• 2 navel oranges
• 2 c frozen pineapple chunks thawed (with juice) or 2 c fresh pineapple chunks
• 3 Tbsp maple syrup or a few drops liquid stevia
• 1 tsp cinnamon
• toasted chopped pecans for garnish optional

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Instructions

 

Cook the sweet potatoes

• Scrub sweet potatoes and cut into quarters. (Do not peel.)
• Put half the potatoes in a large microwave-safe container with ¼ inch of water in the bottom.
• Cover and microwave for 15 minutes (or until tender), rearranging the potatoes every 5 minutes.
• Repeat with the second half of potatoes. (See Notes for how to bake potatoes in a conventional oven.) Please don't be tempted to boil your sweet potatoes; it makes them bland and watery.

Puree the fruit

• Peel oranges and place sections (no need to remove membranes) in a blender with the pineapple and maple syrup or stevia. Blend until smooth.

Mash

• Once the sweet potatoes are cool enough to handle, scoop the flesh away from the skins and place flesh in a large bowl.
• Add about ¾ of the fruit puree, sprinkle with 1 tsp cinnamon, and mash. (No need for perfection; you want these sweet potatoes to look a little rustic!)
• Continue to add puree until the desired consistency is reached. Adjust sweetness to taste.

Serve

• Place sweet potatoes in an oven-safe serving dish, cover, and pop in a warm oven for a few minutes if needed.
• Garnish with toasted pecans, if using, and serve.

Notes

To bake sweet potatoes in a conventional oven: Pierce each whole potato with a fork. Wrap each potato in aluminum foil and bake at 350°F for 1-1½ hours until centers of potatoes are tender when pierced with a fork.

Nutrition

Calories: 133kcalCarbohydrates: 31gProtein: 3gFat: 0.2gSaturated Fat: 0.1gSodium: 42mgPotassium: 608mgFiber: 4gSugar: 13gVitamin C: 43mgCalcium: 59mgIron: 1mgMagnesium: 36mg

Keyword gluten free, low fat, vegan

Tried this recipe?Let us know how it was!

Looking for more fall flavor the whole family will love? Try Apple Slices with Pumpkin Pie Dip.

If you can’t get enough sweet potato goodness, how about a warm, cozy batch of Low-Fat Leek and Sweet Potato Bisque. (Dairy free, of course!)