Simple, Scrumptious Sweet Potatoes

Baked, pies, or smashed, there is nothing more delightful than the sweet yet savory root vegetable known as the sweet potato.  This large, starchy root vegetable often makes its appearance in the fall and many Thanksgiving dinner tables in the Southeast, but these are one of the few clean fifteen that should make a weekly appearance for good reason.

Just over 100 calories per cup, sweet potatoes may be one of the unsurpassed sources of beta-carotene.  Pairing sweet potatoes with a touch of fat significantly increases our bodies ability to process and absorb the beta-carotene. Heart healthy fats such as extra virgin, flax, or coconut oils are perfect when creating this all too easy Smashed Sweet Potato dish (see below).

No other vegetable matches the sweet potato’s ability to raise blood levels of vitamin A (particularly important in children and pregnant women).  When steaming or boiling the sweet potato, anthocyanins (anti-inflammatory and antioxidant nutrients) are retained!  They are also low on the glycemic index, which makes their natural sugars and carbohydrates easily processed by the body.

I love pairing my sweet potatoes with Grilled or Poached Chicken Breast and a light Spring Mix salad.  Try this on a weeknight! For a those wonderful holiday flavors, check out Andie Mitchell’s recipe on Can You Stay for Dinner?

mashed sweet potatoes

Smashed Sweet Potatoes

2 Tablespoons Butter
2 Tablespoons cream
Salt and Pepper to taste
1/2 teaspoon Sugar
1 large sweet potato peeled, quartered lengthwise, and cut into 1/4″ slices


1. Combine the butter,1 tablespoon cream, 1/4 teaspoon salt, 1/8 teaspoon pepper, sugar, and sweet potatoes in a large saucepan.  Cook, covered, over low heat until the potatoes are fall-apart tender.

2. Off the heat, add the remaining cream, and mash the sweet potatoes with a potato masher.  They can be made up to 2 days in advance; when you want to serve the potatoes, cover them with plastic wrap, microwave until hot, and stir in the remaining cream.

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