Low Sodium Sweet Potato Mash
Savor the warm, comforting flavors of this Low Sodium Sweet Potato Mash, a healthy twist on a classic side dish. Perfect for those looking to reduce their sodium intake without sacrificing taste, this recipe delivers creamy, naturally sweet goodness with the aromatic touch of ground cinnamon and nutmeg. Made with wholesome ingredients like unsalted butter and your choice of regular or unsweetened plant-based milk, it's dairy-free adaptable and ideal for various dietary preferences. With just 10 minutes of prep and 25 minutes of cook time, this quick and easy recipe is perfect for weeknight dinners or holiday spreads. Garnish with fresh parsley for a pop of color and enjoy this flavorful, heart-healthy side that's sure to impress.
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Recipe Information
Ingredients
- 4 medium Sweet potatoes
- 2 tablespoons Unsalted butter
- 0.25 cups Milk (or unsweetened plant-based milk like almond milk for dairy-free)
- 0.5 teaspoons Ground cinnamon
- 0.25 teaspoons Ground nutmeg
- 0.25 teaspoons Black pepper (optional, for mild seasoning)
- 1 tablespoon Fresh parsley (optional, for garnish)
Instructions
Peel and dice the sweet potatoes into evenly sized chunks, approximately 1.5-inch cubes.
Place the diced sweet potatoes in a large pot and cover them with cold water. Bring the water to a boil over medium-high heat.
Reduce the heat to medium and let the potatoes simmer for about 15-20 minutes, or until they are fork-tender.
Drain the water from the pot and return the sweet potatoes to the pot. Let them sit for 1-2 minutes to allow excess moisture to evaporate.
Add the unsalted butter and milk (or plant-based milk) to the pot. Mash the sweet potatoes using a potato masher or hand mixer until smooth and creamy.
Mix in the ground cinnamon, ground nutmeg, and black pepper (if using). Taste and adjust spices if desired.
Transfer the mash to a serving dish and garnish with fresh parsley, if desired. Serve warm.
Nutrition Facts
Calories |
665 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.9 g | 32% | |
| Saturated Fat | 14.0 g | 70% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 62 mg | 21% | |
| Sodium | 329 mg | 14% | |
| Total Carbohydrate | 107.5 g | 39% | |
| Dietary Fiber | 16.6 g | 59% | |
| Total Sugars | 23.5 g | ||
| Protein | 8.4 g | 17% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 293 mg | 23% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 63 mg | 1% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
