3 Ingredient Healthy Mashed Sweet Potatoes

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A Sweet Pea Chef 3-Ingredient Healthy Mashed Sweet PotatoesJust three ingredients needed for this incredibly easy and delicious Healthy Mashed Sweet Potatoes recipe! This recipe is vegan, vegetarian, and refined sugar free — it’s time to learn how to make mashed sweet potatoes!

I’m gonna be honest with you.  It kinda feels like cheating to write a whole post for this mashed sweet potato recipe.
But, then I remember how awesome these mashed sweet potatoes are and how you need these in your life.
I started making these about 8 years ago and I get requests for them ALL the time.  Every so often, I get the urge to toy with this recipe and add some orange zest, chopped pecans, nutmeg or cinnamon, but I just can’t do it because, well, it’s just too good the way it is.

How To Make Mashed Sweet Potatoes Okay, so let’s talk how to make mashed sweet potatoes.  What do you need to make these mashed sweet potatoes RN?  Just three simple things:
fresh sweet potatoes (or yams) pure maple syrup (can sub with raw honey or coconut sugar) ground cinnamon See?  I told you: E.A.S.Y.
Then, just (1) steam or boil the sweet potatoes, (2) combine it with pure maple syrup and ground cinnamon, and then (3) mash them into mashed sweet potatoes.  So simple!
How To Make Mashed Sweet Potatoes Healthy The good news is that it’s extremely easy to make healthy mashed sweet potatoes.  The trick?  Use the sweetness of the sweet potato!  Yep: sweet potatoes are naturally sweet and buttery so no need to add a ton of butter and refined sugars in the mix.
Instead, I like to add just a touch of cinnamon (which also helps to make it taste sweeter!) and a few tablespoons of pure maple syrup.   If you wanted, you could replace the syrup with either raw honey or coconut sugar OR if going completely sugar free, can just leave it out entirely.

Do You Have To Peel Sweet Potatoes? I also like to keep the skin on the sweet potatoes to add in additional fiber and nutrients.  Believe it or not, there is a lot of good stuff in the skin so leave it in!  If you really don’t like the texture, you could puree the sweet potatoes in a food processor to blend it up more.
Big bonus for NOT peeling the sweet potatoes?  One less step to worry about! That means not having to slave away at removing the peel from the sweet potato.  The skin is completely edible and a great addition to the recipe.
Can You Make Mashed Sweet Potatoes Ahead? Mashed sweet potatoes reheat perfectly from the fridge so they are a great side to make ahead.
How To Freeze Mashed Sweet Potatoes To freeze your mashed sweet potatoes, follow these easy peasy steps:
Allow the mashed sweet potatoes to cool completely (placing in the fridge once cooled to room temperature will help). Pack the sweet potatoes into freezer safe bags or containers.  If using freezer bags, flatten and remove as much air as possible Place into the fridge (if using a bag, you can freeze flat on a rimmed baking sheet, and then store upright once solid. Freeze the mashed sweet potatoes for up to 12 months. How To Reheat Mashed Sweet Potatoes To reheat frozen mashed sweet potatoes, allow them to thaw in the fridge until no longer frozen.  Then, reheat in the microwave, stirring occasionally, for 2-4 minutes until heated through.  You can also reheat in a pan on the stove by heating over medium-high heat and cooking, covered until heated through, stirring occasionally.

How To Make Mashed Sweet Potatoes For A Baby Mashed sweet potatoes make great baby food, too, and couldn’t be easier.  They’re naturally sweet and make a good introduction of complex carbs.  If you’re making mashed sweet potatoes for a sweet baby, there are a few changes I’d recommend.  Assuming your baby is just starting out on solid foods, you’ll want to remove all skin from the sweet potato.  You’ll also want to leave out the pure maple syrup and cinnamon at first, until your baby gets more acclimated to foods and shows she or he is tolerant of more combinations of foods.
For making mashed sweet potatoes into baby food, I’d recommend also pureeing the mashed sweet potatoes using a food processor or blender so all chunks are throughly removed.  If your baby us used to eating solids and can handle a few chunks here and there, you can later start to mash by hand and even keep the skin on, but that’s not safe for the lil’s.
How To Mash Sweet Potatoes Whether you’re making mashed sweet potatoes into baby food or for a Thanksgiving dinner, I mash my sweet potatoes using any of the following tools:
potato masherfood processorblenderThe high speed blender and food processor will make it so all chunks are throughly removed, which is perfect if you’re looking for a puree or you like whipped potatoes.  It also works perfectly for baby food since it makes sure there are no large pieces.  If you can handle a few chunks here and there, you can also mash by hand.
Have fun!

What To Serve With Mashed Sweet Potatoes This mashed sweet potato recipe is equally welcomed at our table on Thanksgiving or any weeknight because it makes a great side to pork, lamb or turkey. Plus, they add a nice color and texture to a plate.  Here are my favorite recipes that go great with mashed sweet potatoes:
Garlic Roasted Pork ChopsPan Roasted SteakPan Roasted SalmonPork TenderloinHoney Mustard ChickenBaked Chicken Meatballs
Healthy Mashed Sweet Potatoes

Just three ingredients needed for this incredibly easy and delicious Healthy Mashed Sweet Potatoes recipe! This recipe is vegan, vegetarian, and refined sugar free — it’s time to learn how to make mashed sweet potatoes!
2 medium sweet potatoes (skin on, diced into 2-inch pieces) 2 tbsp pure maple syrup ((can sub raw honey or coconut sugar)) 1/4 tsp ground cinnamon raw pecans, (crushed (for topping)) Steam the sweet potatoes until very tender, approximately 15-20 minutes. No need to remove the skin. Once tender, transfer to a food processor and puree. Alternatively, you can mash by hand using a potato masher (this won’t break up the skin as much, but is still a fine method). Once pureed, add the pure maple syrup and cinnamon and mix well. Taste the potatoes at this time to see if you would like it to be any sweeter. 

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The post 3-Ingredient Healthy Mashed Sweet Potatoes appeared first on A Sweet Pea Chef.
Ambitious Kitchen Best Ever Healthy Pumpkin Pie
Creamy, healthier pumpkin pie from scratch that’s naturally sweetened with pure maple syrup. This easy-to-make pumpkin pie recipe will knock your socks off! Serve with dairy free or regular ice cream, or a little whipped cream for a treat. A very #AmbitiousThanksgiving is coming! To start it out, I’ve got this amazing healthy pumpkin pie [...]
The post Best Ever Healthy Pumpkin Pie! appeared first on Ambitious Kitchen.
A Couple Cooks Easy Vegetarian Recipes for BeginnersThese easy vegetarian recipes for beginners are delicious ways to eat plant based meals, from easy dinner ideas to breakfast essentials.
Looking for ways to eat more vegetables? Your quest is exactly why we started this website. Years ago, Alex and I got married and wanted to start eating healthier foods. Back then, we read a book that talked about how eating more veggies is good for the planet and good for your health. Today, the story is no different! In fact, our new podcast episode talks how what we eat relates to climate change. So whether you’re looking to be gentler on the planet or eat healthier, here’s a list of our favorite easy vegetarian recipes for beginners. Some are easy dinner ideas, some are breakfast essentials, and some are cookies because: why not? Keep reading for our easy vegetarian recipes for beginners.
5 Minute Romesco Gnocchi Sauce
This may be the fastest dinner recipe we’ve created: a 5 minute gnocchi sauce, which comes together into a meal in 15 minutes flat. How, you ask? The romesco gnocchi sauce is a delicious blend of almonds, tomatoes, and red peppers in 5 minutes. At the same time, boil your gnocchi, those delicious pillows of pasta cook in just 2 to 3 minutes. Then use our favorite trick: use the pasta water to quickly wilt spinach instead of cooking it in a separate pot. Stir it all together and you’re done! It’s lightening fast and oh so delicious. Omit the feta for a fully plant based dinner.
BBQ Bean Tacos with Pineapple Salsa
Another fast and easy dinner recipe for your arsenal: BBQ bean tacos with pineapple salsa! Yes, these tacos are vegan / plant based and full of flavor, and done in 25 minutes. Simply simmer pinto beans in BBQ goodness, then use that time to chop up your pineapple, red onion and cilantro for a quick salsa. It’s one of our go to’s for quick weeknights! The salsa uses canned pineapple, so many of the ingredients can be kept in the pantry for easy access when you need a fast dinner. There’s no real difficulty in cooking methods here, making this top of the list in our easy vegetarian recipes for beginners.
DIY Homemade Instant Oatmeal
If we’re talking easy vegetarian recipes for beginners, this one is probably the easiest breakfast you’ll ever make. Promise. Yes, it’s instant oatmeal that’s homemade, so you don’t have to buy those storebought packets that have additives and sugar! The instant oatmeal mixes up in just 5 minutes, and makes enough for breakfasts throughout the week. Just add water and microwave for 2 minutes! It’s a genius life hack that makes for simple mornings.
Tomato Coconut Cauliflower Curry
With all of our vegetarian recipes for beginners, we try to make them so delicious that you feel totally satisfied without meat. This is the case with our tomato coconut cauliflower curry! People have been making it for years, and it’s one of the recipes that we hear makes it into the weeknight rotation for readers and followers. This one requires a bit more chopping: sweet potato, cauliflower and onion. But once you’ve chopped the veggies, it’s a breeze to simmer up: and you can clean as you go.
5-Minute Pesto Arugula Breakfast Sandwich
Let’s go back to super simple again for moment, shall we? This 5 minute pesto arugula breakfast sandwich is a fitting vegetarian recipe for beginners because it shows how thoughtfully flavored food doesn’t have to take hours to make. Pesto is one of our tricks to adding big flavor in no time (you can make your own or purchase a jar). Slather pesto on an English muffin, quick wilt some arugula, top with an egg and you’re in business! Though it’s called a breakfast sandwich, we often eat these sandwiches for dinner.
Chickpea Couscous Bowls with Tahini Sauce
This recipe is relatively new but we’ve started to recommend it as one of our top vegetarian recipes for beginners. Why? In just 25 minutes, you have a fresh bowl of delicious vegetables that’s smothered in a tangy lemon tahini sauce. If you’re just starting to eat plant based recipes or have been eating them for years, this one is a truly tasty way to eat your veggies. Pro tip: we used couscous in this bowl because it’s so quick to cook: bring it to a boil and then turn off the heat for 5 minutes! It’s the perfect side dish for fast and easy dinner ideas.
Tomato Basil Gnocchi Soup
This one’s a treasure: a silky smooth tomato basil soup floating with doughy gnocchi pasta! It requires only a bit of chopping to get big flavor, and the vibe is extra cozy. Here, the tangy flavor comes from both the tomatoes and deglazing the pan with a bit of white wine vinegar before simmering the soup. Deglazing? Yes, our vegetarian recipes for beginners can teach age old cooking techniques at the same time! This one is vegan and plant based if you buy vegan gnocchi; the Parmesan cheese is optional!
Bliss Bites (Chocolate Peanut Butter No Bake Cookies)
If a no bake cookie and a peanut butter cup had a baby, it would be these bliss bites! Chocolate peanut butter heaven, right here. This one is a vegetarian recipe we recommend to everyone: not just beginners. Also gluten free, vegan and plant based, it’s our most popular recipe to date! They’re such a fan favorite that we even made sure to include them in our cookbook Pretty Simple Cooking. We tend to make the “mini” version of bliss bites using a mini muffin tin, to keep the portion size smaller. And then you can eat more of them!
Supremely Simple Refried Black Beans
These refried black beans are seriously simple, and you can use them in all sorts of ways to make fast and easy dinner recipes! Simply simmering black beans with garlic brings big flavor, and they’re done in just 15 minutes. Serve these black beans with eggs, or in tacos like these Refried Bean Tacos with Chipotle Tahini Sauce. Also try them in our authentic Mexican homemade sopes!
Moroccan Chickpea and Sweet Potato Soup
Here’s another of our vegetarian recipes for beginners that’s so flavorful, you don’t miss the meat. This one features Moroccan spices: cumin, coriander, turmeric, ginger, and cinnamon, and it’s finished off with a squeeze of lemon. With the contrasting sweetness of the sweet potatoes, it’s complex and cozy all at the same time. Keep it vegan and plant based and serve with quinoa, or if you’re vegetarian add a dollop of Greek yogurt for a creamy sauce to bring it all together.
Loaded Veggie Quesadillas
Quesadillas are top on our list of vegetarian recipes for beginners because they’re so simple to whip up, and this recipe is our most delicious quesadilla to date. If you’ve got leftover sweet potatoes from our Thai style sweet potatoes (below), use them to make these loaded veggie quesadillas! Pro tip: adding mashed sweet potato brings in a gooey, creamy texture to a quesadilla that’s also full of nutrients. This quesadilla also features cumin-scented black beans and spinach, so it’s full of colorful veggies and full of flavor.
Creamy Vegan Pasta Marinara
A good simple pasta is a must for vegetarian recipes for beginners, and this creamy vegan pasta marinara does not disappoint! The tomato based sauce is mixed with a dollop of creamy cashew sauce for a delicious, protein filled vegan pasta. It has all the cozy feelings of a pot of spaghetti, with a flavor that’s developed and more complex.
Thai Style Baked Sweet Potatoes
These Thai style baked sweet potatoes are one of our easy vegetarian favorites, because of the big flavor in this simple concept. If you have an Instant Pot, you can use it here to get perfectly cooked, moist sweet potatoes. Otherwise, simply roast the sweet potatoes in the oven while you prepare the toppings: a fresh, crunchy Thai-style pepper and cabbage slaw and a creamy peanut sauce. We’ve heard from many readers and followers that this one is a family favorite!
Seriously Simple Three Bean Salad
While we’ve been focusing on main dishes in this list of vegetarian recipes for beginners, we wanted to throw this side dish idea out there! This seriously simple three bean salad is a fantastic way to add protein to a vegetarian meal. When you’re eating primarily vegetarian recipes for a meal, it’s important to make sure the meal is satisfying and filling by including beans, legumes, nuts, and cheeses for protein. This one takes just 15 minutes to whip up, and you can eat off of it for a few days.
Chipotle Black Bean Tortilla Soup
This vegetarian recipe for beginners is a popular one from our cookbook, Pretty Simple Cooking! Instead of simmering for hours, you can get big flavor in just over 30 minutes. The secret here is adobo sauce from a can of chipotle chilis: it brings in a smoky flavor without adding too much heat! Topped with homemade crunchy tortilla strips, you won’t be able to stop eating it.
Chocolate Tahini Vegan No Bake Cookies
We need another sweet recipe in here, no? These vegan no bake cookies are an even simpler version of the bliss bites above. Featuring dark chocolate, tahini (sesame paste), maple syrup, and sea salt, they’re a salty sweet combination that you’ll go crazy over. We’ve served them at parties and they disappear in a flash! Pro tip: both no bake cookies recipes require the cookies to stay cool, so they’re best right out of the refrigerator. You can also freeze them.
Veggie Packed Quinoa Fried Rice
Who says fried rice needs…rice? This vegetable packed quinoa fried rice is big on flavor and vegetables: we’ve packed in all sorts of veggies to help you get your greens in the most delicious way. Garlic and ginger make this one taste just like takeout! It’s one of our favorite vegetarian recipes for beginners since it’s so flavorful and a great way to use up leftovers.
 
 
A Couple Cooks - Recipes for Healthy & Whole Living

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