Monday, March 3, 2014

Recipe: Mashed Sweet Potatoes

Sweet potatoes are one of my favourite foods. They're versatile, and make delicious fries, soups, and casseroles. They are excellent sauteed, and in tacos, stuffed with chili, baked, or mashed.

Sweet potatoes are also incredibly good for you. They're low in calories and have virtually no fat, and are one of the best sources of Vitamin A out there, with 100 grams of sweet potato providing around 300% of the daily amount recommended. They are a low glycemic food, helping to control blood sugar. In addition, they are a source of fibre, contain carotenoids (a type of phytonutrient) that are thought to fight disease, are a source of calcium, magnesium, iron, and vitamin B6. Plus, they're cheap.

What more could you ask for in a food?

Mashing sweet potatoes is quick and easy. They actually taste great mashed with nothing added, but I like to add a little bit of additional flavour to elevate them just that little bit more. This is one of the easiest recipes out there.

Mashed Sweet Potatoes

Makes around 4 cups
2 large sweet potatoes
2 tablespoons butter or non-dairy substitute
1/4 cup milk or non-dairy substitute
2 tsp. dried thyme
1/2 tsp. nutmeg
Salt & Pepper

***If you don't like nutmeg or thyme, leave them out. If you would prefer to leave out the butter or milk, do so, but save a ladle full of the cooking water to thin the potatoes if necessary


1- Place a large pot of water on the stove to boil. Wash, peel and cut the sweet potatoes into cubes. When water is boiling, place the sweet potatoes in the water.

2- Potatoes are cooked when a fork easily pierces through a piece. Strain potatoes and place in a large bowl or back in the pot. Add the rest of the ingredients and mash with a potato masher. For smoother potatoes, blend in a food processor or blender.

Serve and enjoy!

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