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I have no idea why but I hate regular white potatoes. My German and Irish ancestors must be appalled. Oh well. They also ate a lot of things that vegans have nightmares about ;)
Just because I don't like white potatoes, doesn't mean I don't want mashed potatoes at Thanksgiving. So if I don't want to use white potatoes, I'll use...you guessed it! Sweet Potatoes!
Mashed sweet potatoes might not sound like anything new to you but have you tried it with coconut butter? One word to describe it - UNREAL!
I know what you are thinking now.
Coconut butter is soooo sooo expensive! #cryinginside
True. Store bought coconut butter can cost you more than $10 a jar. However, you won't need a whole jar to make this. You only need ¼ of a cup melted coconut butter. That's not a lot at all. That's like one spoonful of coconut butter I like to shove in my mouth and call it a snack ;) Plus, if you make your own coconut butterit will cost you less than a third of the store bought coconut butter.
Now that we are ok with that. Let's move on to steaming! I find steaming vegetables to be so important. Back when I was still making my own baby food for my boys I always made sure to steam all the vegetables for them. Boiling results in such significant loss of vitamins and minerals. We all want those! So make sure to steam up these sweet potatoes. The cook time when steaming is usually around the same if not shorter.
If you don't already have a steamer then you should definitely invest in one. I got this fairly cheap steamer from amazon for $21. So worth it!
Think of boiling vs steaming your vegetables this way. Eating boiled vegetables is like buying a ferrari without any seats or steering wheel. It won't do you any good. It's nice to look at but pretty disappointing. Steaming your veggies is like having a tricked out ferrari. You can reap all the benefits it has to offer and people will go crazy for that gorgeous glow on your face.
Point being : Steam 'em!
Mix up those yummy nutrient filled sweet potatoes with coconut butter and some healthy plant based milk and you've got creamy mashed sweet potatoes.
Some might say heaven in a bowl. I won't name names.
¼of a cup60 g Melted Coconut Butter (Learn how to make your own here.)
¾of a cup185 ml warm unsweetened Oat Milk (other unsweetened plant based milks will work too)
1teaspoonSalt
½teaspoonBlack Pepper
Instructions
Peel and roughly dice sweet potatoes. Steam sweet potatoes until you can easily pierce them with a fork, around 15 minutes.
Remove potatoes from steamer and place in a large pot and mash with a potato masher. Add melted coconut butter, oat milk, and salt and pepper. Beat ingredients into sweet potatoes until fully mixed and fluffy.
Add more salt and pepper to taste.
Serve hot.
Recipe Notes
1.) If you don't have a steamer, you can also boil the sweet potatoes in a large stock pot in lightly salted water. If you have boiled your potatoes, make sure once they are cooked, that you return them to the stove over low heat to dry off any excess water for 1 - 2 minutes.2.) If you don't have any coconut butter on hand, feel free to use vegan butter.
Looking for some other seasonal recipes? You'll love these :)
These turned out perfect! My bf loved them. will make again. Thank you!
Reply
Vanessa Croessmannsays
Thanks, Jenn! Glad you liked these healthy mashed sweet potatoes! They're one of my family's favorite recipes ;)
Reply
Jamiesays
Do you have any recommendations of adding protein? This sounds perfect for after my wisdom teeth removal!
Reply
Vanessa Croessmannsays
Hi Jamie, You could try pureeing some cooked red lentils(or other legumes) along with the mashed sweet potatoes for some added protein. A sprinkle of chia seeds on top are small enough to swallow as well ;) Hope that hels ;)
Reply
Etisays
Hi - did you try adding coconut oil vs. butter? I'm wondering if it'll turn out as good...
Reply
Vanessa Croessmannsays
You could use butter as well. I really liked the flavor and the texture the coconut oil gave the recipe. However, I think butter or a vegan butter substitute would work just as well.
Reply
Joesays
Idea for seasoning that I've been doing that I'd like to share. Sweet potatoes are almost synonymous with the Fall and Thanksgiving, kinda like pumpkin spiced food items. I was thinking "spice... Like cinnamon and ginger?" And decided to opt out pepper for those two spices... LEMME TELL YOU SUM'N!! You gotta try it out! I also choose pea protein milk or soy milk because they're savory while adding much needed protein in the recipe.
For something smoky, tangy, and nicely salty, smear some plain Greek yogurt on your sweet potato, then layer with smoked fish, scallions, and briny capers. Roast whatever mushrooms you have until crispy. Thin some tahini, adding a little yogurt for creaminess. Or mix hummus and yogurt, and spread on your potato.
Boiling may theoretically be best, but sweet potatoes are so incredibly healthy that the actual best way to prepare them is whichever way will get you to eat the most of them! The exception is deep frying, which can lead to the formation of acrylamide, a potential human carcinogen.
What Is the Best Non-Dairy Milk Substitute For Milk in Mashed Potatoes? Any plant-based or dairy free milk is a great substitute for regular milk in mashed potatoes. For an even creamier mashed potato, use cashew cream, which is similar in consistency to heavy cream.
Carrots. Carrots, with their colour, flavour, and texture, are considered a low-carb sweet potato substitute, akin to russet or Yukon gold potatoes, making them a familiar and versatile option.
For a topping, stick to butter, Greek yogurt, or sour cream, or try adding a dollop of cilantro lime dressing, tzatziki, chipotle sauce, pesto, guacamole, or a drizzle of tahini sauce. If you have leftover baked sweet potatoes, save the soft flesh for another recipe.
Boiled sweet potatoes affect blood sugar levels far less than other varieties, such as fried, roasted, or baked versions. Longer boiling times reduce the GI further. To support better blood sugar control, it's best to select healthy cooking methods and enjoy sweet potatoes in moderation.
Vitamin A (beta-carotene) and vitamin C are two of the strongest antioxidant vitamins, and they're both in rich supply in sweet potatoes. While all sweet potatoes contain vitamin A, the orange variety has substantially more of it.
Summary. Sweet potatoes are beneficial for weight loss due to their high fibre content, low fat and calorie levels, and nutrient density. They promote satiety, regulate blood sugar levels, and provide essential vitamins and minerals. Additionally, sweet potatoes are low in sodium and rich in antioxidants.
Can I substitute the heavy cream in mashed potatoes? Short answer: Yes. Recommended substitutes: Whole milk, evaporated milk, coconut milk, onion cream. Caveats: Dairy is a free-for-all in mashed potato recipes.
You can use what you have on hand: Flour, cornstarch, or powdered milk are all solid options that are probably already in your pantry. Potato flour and potato starch would work as well. Stir in the thickening agent gradually, about a tablespoon at a time, until the potatoes have reached your desired consistency.
Once the potatoes are mostly mashed, add 1 1/2 to 2 cups of warm oat milk till desired consistency. Taste, season, and garnish. Taste the potatoes and season with salt and pepper as needed. Garnish with fresh herbs or scallions and more vegan butter just before serving.
Though they can both be part of a healthy diet, sweet potatoes are generally healthier than regular potatoes, partly because of their incredibly high vitamin A content. Sweet potatoes are also lower on the glycemic index, meaning that they are less likely than regular potatoes to make your blood sugar spike.
Overall, potatoes contain more vitamins and nutrients than rice. And if given the choice between rice or potatoes, 9 times out of 10, we would certainly go with potatoes simply because they are more versatile and can be made in many different ways.
Introduction: My name is Kimberely Baumbach CPA, I am a gorgeous, bright, charming, encouraging, zealous, lively, good person who loves writing and wants to share my knowledge and understanding with you.
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