So today I am sharing a great and very healthy side dish. Everyone loves Mashed Potatoes, here is a great spin. Mashed Sweet Potatoes! Sweet Potatoes contain many vitamins and minerals as well as high levels of antioxidants. They break down very easy in the body and are a great post work out snack. The skin of a sweet potato is also encouraged to eat. I know many people don't love the skin on potatoes however on a sweet potato I would encourage you to eat them.
Now don't get this dish confused with Yams. They are similar but are different so be sure when looking to get sweet potatoes. Sometimes it is hard to tell but most supermarkets will have them separated or go to your local market for fresh grown sweet potatoes! You can also grow your own if you have a garden.
Here is a great link for the benefits if you would like to learn more!
Sweet Potato Benefits
The following recipe will make about 4 servings. This side dish is very easy so just add more if you need it.
Prep Time: 5 Minutes
Cook Time: 15 Minutes
Total Time: 20 Minutes
4-6 Sweet Potatoes
1/4 Cup Skim Milk
1-2 Tablespoon Butter
1- Tablespoon brown sugar
-Rinse your sweet potatoes and cut the ends off. However leave the skins on and cut them in half, then cut them in half again. This will allow them to cook faster.
-Put them in a medium or larger pot and fill with water. Do not over fill you don't want your pot to boil over.
- Boil the potatoes till they are soft. You can start of on high heat but go to medium and watch the stove at all times.
-Use a fork to test, if the for goes in easy they are ready.
-Take out and strain, then put in a nice sized bowl.
-Add about 1/4 cup of Milk
-Add about 1 table spoon of butter and start mashing.
-If you need more butter or milk you can add, but add slowly, or you will have mushy mashed potatoes. Sweet potatoes mash easier so you won't need much.
-Once done add 1 or 2 table spoons of brown sugar.
-Stir a few more times with a spoon and then serve.
You can add a little butter on top but you probably won't need to. Also I found you don't need salt or pepper. Sweep potatoes have a great taste so don't cover them up with a season like that. This dish will not take long to make and will go great with meats, chicken and even fish dishes. Eating more sweet potatoes is a very smart and healthy idea. If you are sick of a backed sweet potato like sometimes get, mash them up and try something different!
Try this dish out and you will find the taste it naturally gives off is amazing! Like I said up top to, leave the skins on. They won't bother you and will cook just as soft, the skins hold much of the important vitamins and minerals. I was making this dish and Kayla told me about the brown sugar. She told me her Papa put in the mashed sweet potatoes to help her eat them. I tried this the other night and it really was a nice flavor. This also may help your kids try something new too!
I hope you enjoyed this post for a great and healthy side dish.
For more dishes be sure to check out the Cooking Corner.