Savory Mashed Sweet Potatoes

Easy savory mashed sweet potatoes recipe with ginger and garlic. It’s a delicious side for weeknight or holiday meals!

Are sweet potatoes healthier than regular potatoes?

White potatoes and sweet potatoes are not botanically related. White potatoes are considered nightshades. Sweet potatoes are root vegetables. Both potatoes are naturally gluten free and have nutritional value, but sweet potatoes have slightly more nutritional value according to its nutrivore score. Sweet potatoes nutrivore score is 379 and white potatoes are 272.

However, for people that react negatively to nightshades, white potatoes aren’t healthy. They can be inflammatory so it’s important to remove them from your diet long enough to give yourself time to heal before reintroducing them to your diet. Removing nightshades from your diet is common in some elimination diets such as the core autoimmune protocol.

Are yams the same thing as sweet potatoes?

While the names are often used interchangeably, they are not the same. Yams belong to a different plant family than white potatoes and sweet potatoes. The skin of a yam is tougher and the flesh less sweet which sets it apart.

Can you make sweet potatoes savory?

Absolutely, just add some savory herbs or spices and sweet potatoes are savory. For this recipe, we’ve added ginger and garlic.

Here are other saovry recipes using ginger and garlic.

• Instant Pot Carrot Ginger Soup
• AIP Ginger Chicken and Asparagus Stir Fry
• AIP Instant Pot Whole Chicken Soup
• AIP Thai Yellow Curry Paste
• AIP Banana Ketchup

What enhances flavor of sweet potato?

We’ve added garlic and ginger (as well as salt and pepper) to this recipe. But here are some other wonderful flavor combinations that compliment sweet potatoes.

• Cinnamon and Sugar
• Salt and pepper
• Chili, garlic and smoked paprika
• Ginger and Orange (we use this combination in our Orange Chicken recipe)
• Rosemary and garlic
• Honey mustard
• Pecans and maple syrup
• Bacon and honey

Ingredients in savory mashed sweet potatoes

• Sweet Potatoes: Peeled and cut into 1 inch chunks.
• Chicken Broth: Bone broth or vegetable stock are good substitutes.
• Coconut Milk
• Ghee: Butter or olive oil are good substitutes.
• Ginger: Freshly peeled and grated.
• Garlic Powder
• Salt
• Ground Black Pepper (optional, omit for core AIP)

Tools used to make sweet potato recipe

You’ll need a potato masher, food processor or immersion blender. Immersion blender is probably the easiest as it limits the number of dishes.

How to make easy mashed sweet potatoes

1. Add the potatoes to a stockpot filled with water. Bring the water to a boil over high heat about 15 minutes or until the potatoes are fork tender.

2. Once the potatoes are finished, drain the water. In the same pot, add the broth, coconut milk, ghee, ginger, garlic, salt and pepper.

3. Use an immersion blender to blend the potatoes until smooth. Serve hot.

Storing sweet potato mash

Leftovers can easily be stored in a resealable airtight container. If you want to make this ahead of time, store it in a casserole dish, then reheat in the oven.

Tips and notes for the best mashed sweet potatoes

• You can use a potato masher, food processor, high-speed blender for this recipe; however, an immersion blender is much easier. It also means less dishes.
• If you like creamy sweet potato mash, then using a food processor or immersion blender is necessary to get the potatoes smooth.
• Substitute fresh ginger with 1/4 teaspoon dried ginger.
• You can turn this regular mashed potatoes recipe into a Sweet Potato Casserole but adding 2 eggs and 1/2 cup maple syrup to the mash, adding it to a small casserole dish, topping with marshmallows and baking it in the oven until it’s heated through, and the marshmallows are browned, about 25-30 minutes. It’s a great way to transform leftover mashed sweet potatoes.
• If you’d like to make your own bone broth for this recipe, this recipe is great.
• If you’d like to make your own ghee for this recipe, here’s an easy recipe.

Dinner ideas with mashed potatoes

• Air Fryer Chicken Sausage
• AIP Meatloaf
• AIP Pork Tenderloin
• Prosciutto Wrapped Stuffed Pork with Brussel Sprouts
• Slow Cooker AIP Shredded Beef
• Slow Cooker Cardamom Ribs

Love sweet potatoes? Try these recipes!

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Helpful Info for All Recipes

• I always use extra virgin olive oil in all of my recipes unless stated otherwise.
• I always use Himalayan sea salt or Celtic sea salt, unless otherwise noted.
• The majority of my recipes are strict AIP or include notations for reintroductions. However while I make every effort to label non-AIP ingredients and recipes sometimes they slip past me. If you have questions, please ask in advance.

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