Growing up I was always a little suspicious of sweet potatoes (or yams, same thing). I mean how good could they be if people have to cover them with marshmallows? It’s just how my brain worked. As an adult I have discovered a love of this colorful vegetable! One of my favorite ways to make them is just by making mashed sweet potatoes. I basically use all the savory ingredients I use to make regular mashed potatoes and these really offset the wonderfully sweet flavor of these potatoes. You can do this while keeping the fat levels low too! You get beautiful color on your plate and delicious, healthy food in your belly!!!
Sweet potatoes are just as versatile as white potatoes! I have posted a few different recipes you might want to check out; twice baked sweet potatoes, pecan stuffed sweet potatoes, roasted sweet potatoes, and one of our family favorites, sweet potatoes and apples.
A Los Angeles Times article gives a run down of the health benefits of sweet potatoes vs. white potatoes:
In a 100-gram portion, the white potato has 92 calories, 21 grams of carbs, 2.3 grams of dietary fiber, 2.3 g of protein and 17% of the recommended daily value of vitamin C. The same amount of sweet potato, on the other hand, has 90 calories, 21 grams of carbs, 3 grams of fiber, 2 grams of protein, 35% of the recommended daily value of vitamin C and 380% of the daily recommended value of vitamin A.
Sweet potatoes also have a lower glycemic index than regular potatoes. The glycemic index is a measure of how quickly blood glucose levels rise after eating. Foods with lower glycemic indexes, like sweet potatoes and brown rice, make you feel full longer.
Mashed Sweet Potatoes
7 small sweet potatoes (or 2-3 large ones)
2/3 cup fat free sour cream
1/2 cup fat free milk
2 garlic cloves, minced or pressed
1 1/2 tbsp butter (optional and you can cut it if wanting to reduce the fat)
Salt and Pepper to taste
Fill a pot with water and add a teaspoon of salt. Peel and half sweet potatoes. Add to water and bring to a boil, boiling for about 20 minutes or until tender. Drain potatoes and mash. Add sour cream, milk, garlic, butter, and salt and pepper and stir until well mixed. Taste as you go and adjust salt and pepper to your liking.