5 Savory Mashed Sweet Potato Recipe to Add to Your Diet Menu!

Sep 30, 2020 05:00 PM

Mashed Sweet Potato Recipe - Photo by StockSnap from Pixabay
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Tripboba.com - Sweet potatoes mostly becomes the main carb intake for those who are in a diet program. It is filling and has high fiber that is easy to digest. And for the taste, you do not need to question it anymore because it has a natural sweetness!

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Here are some of the savory mashed Sweet potato recipes that can make your diet menu more flavorful. And if you want to have a sweet cheating day, you can re-cook the mashed sweet potato recipe with brown sugar.

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1. Mashed Sweet Potato Recipe With Brown Sugar

Mashed Sweet Potato Recipe With Brown Sugar - Photo by Matt Barber from Flickr

Ingredients:

  • 2 Sweet Potatoes
  • 1/2 cup milk
  • 1 tbsp cinnamon
  • 2 tbsp brown sugar

Instructions:

Step 1. Peel the sweet potatoes and cut it down into small pieces. Then, place the sweet potatoes into a large pot along with enough water that covered the sweet potatoes and bring it to boil over medium heat.

Step 2. Once the water starts to boil, reduce the heat, and let it get tender for about 15 minutes. When the sweet potatoes getting tender, drain it using a strainer and place it back to the pot without the water.

Step 3. Mashed the tender sweet potatoes using a hand masher. Once it turns into pulp, add the cinnamon, milk, and brown sugar to the mixture. Mix it well until all of the ingredients inseparable. If you want a thinner texture, you may add more milk to the mixture.

Step 4. Your mashed sweet potato with brown sugar is ready to spoon!

2. Savory Mashed Sweet Potato Recipe

Savory Mashed Sweet Potato Recipe - Photo by 46137 from Flickr

Ingredients:

  • 4 large sweet potatoes peeled and diced
  • 1/4 cup ghee
  • 1 cup almond or coconut milk
  • salt and pepper
  • chopped chives for garnish

Instructions:

Step 1. Peel the sweet potatoes and cut it into dice. Then, place it into a saucepan and let it cook until the sweet potatoes become tender.

Step 2. Once the sweet potatoes getting tender, drain it from the water and place it in a bowl. After that, mash the sweet potato using a potato masher until it becomes smooth. then, after everything is smooth, add the milk along with ghee and mix with the mashed sweet potato using a hand mixer until the mixture completely smooth and inseparable.

Step 3. Adjust the taste by adding salt and pepper as you desire. Top it with chopped chives and serve it warmly!

3. Vegan Mashed Sweet Potato Recipe

Vegan Mashed Sweet Potato Recipe - Photo by subherwal from Flickr

Ingredients:

  • 2.2 lb sweet potatoes
  • 2 tsp salt
  • 1/2 cup (120 ml) oat milk
  • 2 tbsp (30 g) vegan butter
  • 1/4 ground nutmeg
  • pepper

Instructions:

Step 1. Peel and wash the sweet potatoes thoroughly. Then cut it into dice and place it in a large pot with enough water. Let it boil in medium heat and add the salt before that. 

Step 2. Once the sweet potatoes start to boil, reduce the heat and let it get soft for about 15 minutes more. When you stick a knife into the middle sweet potatoes easily, then it is already soft and tender.

Step 3. After the sweet potatoes getting tender, drain it and let it cool down and the steam evaporated for about 5 minutes.

Step 4. Heat the butter and milk in a microwave, you need to stop when it gets warm not boil. In a separate bowl, mash the tender sweet potatoes with flat batter and add the butter mixture on it. Mash for another minute until you have fluffy mashed sweet potatoes.

Step 5. Adjust the taste with salt, pepper, and nutmeg. Serve it warm!


4. Mashed Sweet Potato Recipe With Marshmallows

Mashed Sweet Potato Recipe With Marshmallows - Photo by young shanahan from Flickr

Ingredients:

For the mashed sweet potatoes:

  • 3 pounds sweet potatoes
  • 2 tbsp unsalted butter
  • 1/4 cup milk 
  • 1/2 tsp ground cinnamon
  • 2 tbsp brown sugar
  • salt

For the topping:

  • 4 tbsp unsalted butter, softened
  • 1/4 cup brown sugar
  • 1/4 cup all-purpose flour
  • 1/2 tsp ground cinnamon
  • 1/8 teaspoon salt
  • 1/2 cup chopped pecans
  • 3 cups mini marshmallows

Instructions:

Step 1. Preheat the oven until it reaches 375 °F. Then, grease a 2-quart casserole dish. Set aside.

Step 2. While waiting for the oven to reach the heat, peel and wash the sweet potatoes. Cut it into big chunks and place it in a large pot with enough water on it. Let it boil until it becomes tender, it may take 7 minutes or more depends on the chunks.

Step 3. Once it is done, drain the tender sweet potatoes and place them back in the pot without any water. Add the butter, milk, cinnamon, brown sugar, and salt to the pot and mash all of them until smooth and inseparable. If you want an extra smooth texture, you may use a hand mixer. Adjust the taste.

Step 4. Place the mashed sweet potatoes in the prepared casserole dish and let it bake for some minutes until heated through. 

Step 5. While waiting for the sweet potatoes to get heated, prepare the topping. Combine the butter, brown sugar, flour, cinnamon, and salt in a bowl. Add the pecans to complete the mixture.

Step 6. Remove the sweet potatoes from the oven and arrange half of the marshmallows over it. Then, sprinkle the mixture over it and do the same manner with the remaining marshmallows.

Step 7. Once it is done, bake it for 10 minutes until the topping starts to golden brown and do not wait until it gets burnt. 

Step 8. Before serving it, let it cool at room temperature. Enjoy!

5. Instant Pot Mashed Sweet Potato Recipe

Instant Pot Mashed Sweet Potato Recipe - Photo by Ben Sutherland from Flickr

Ingredients:

  • 3 lbs. sweet potatoes
  • 1 cup of water
  • 1/3 cup half and half, room temperature
  • 4 tbsp unsalted cubed butter, room temperature
  • Zest of one orange
  • 2 tbsp freshly chopped rosemary
  • Salt and pepper

Instructions:

Step 1. Peel and wash the sweet potatoes thoroughly. Then, cut it into big chunks and place it in the instant pot along with enough water. Add 1 tsp of salt and secure the lid. Close the sealing valve and let it cook in High Pressure for 8 minutes. Quick-release the pressure when finished cooking. 

Step 2. Drain the cooked sweet potatoes and place them back in the instant pot. Then, add the half and half and butter. Mashed everything thoroughly using a potato masher.

Step 3. After that, stir in the orange zest, rosemary, and salt & pepper to taste. Serve it warm!


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