Simple Cinnamon Sweet Potato Mash
This Simple Cinnamon Sweet Potato Mash is a quick, savory, and sugar-free side dish that's perfect for any meal. Boiling the potatoes and incorporating healthy fats from olive oil makes this a comforting and diabetes-friendly option.
For 4 servings
Peel the sweet potatoes and cut them into uniform 1-inch cubes. This ensures even cooking.
Place the cubed sweet potatoes in a large pot. Cover them with cold water by about 1 inch. Add a generous pinch of salt to the water.
Bring the water to a rolling boil over high heat. Once boiling, reduce the heat to medium-low and simmer for 15-20 minutes, or until the sweet potatoes are very fork-tender and easily pierced.
Carefully drain the cooked sweet potatoes thoroughly in a colander. Return the drained potatoes to the empty pot.
Add the extra virgin olive oil, ground cinnamon, 1/2 teaspoon of sea salt, and the optional freshly ground black pepper to the hot potatoes in the pot.
Using a potato masher, mash the sweet potatoes until they are smooth and creamy. For an exceptionally smooth texture, you can pass the cooked potatoes through a potato ricer.
Taste the mashed sweet potatoes and adjust the seasoning as needed. You may want to add more salt, cinnamon, or a touch more pepper to suit your preference.
Serve the Simple Cinnamon Sweet Potato Mash warm as a delicious and healthy side dish alongside your favorite protein, such as grilled chicken, fish, or roasted vegetables.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't over-mash: While you want it smooth, over-mashing can make sweet potatoes gummy. Mash just until desired consistency is reached.
- 2Thorough draining is key: Excess water will result in a watery mash. Ensure potatoes are well-drained before adding other ingredients.
- 3Seasoning in layers: Add a pinch of salt to the boiling water, then adjust seasoning at the end. This builds flavor effectively.
- 4For meal prep: This mash can be made ahead and stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop or in the microwave, adding a splash of water or broth if it's too thick.
Adapt it for your goals.
Herb Infusion
Add 1 teaspoon of finely chopped fresh rosemary or thyme along with the olive oil for an earthy, aromatic twist.
Spiced UpSpiced Up
Introduce a pinch of ground nutmeg or ginger for a warmer, more complex spice profile. A tiny dash of cayenne pepper can also add a subtle kick.
Roasted Garlic BoostRoasted Garlic Boost
Mash in 1-2 cloves of roasted garlic for a deeper, sweeter, and more savory flavor without adding any raw garlic harshness.
Why this is on our healthy list.
Rich in Vitamins and Antioxidants
Sweet potatoes are an excellent source of beta-carotene (converted to Vitamin A), Vitamin C, and various antioxidants, supporting immune function and eye health.
Good Source of Fiber
The fiber content in sweet potatoes aids in digestive health, promotes satiety, and helps regulate blood sugar levels, making it a diabetes-friendly choice.
Anti-inflammatory Properties
Both sweet potatoes and cinnamon contain compounds with anti-inflammatory properties, which can help reduce inflammation in the body.
Frequently asked questions
Yes, you can prepare this mash up to 3-4 days in advance. Store it in an airtight container in the refrigerator. When reheating, you might need to add a tablespoon or two of water or vegetable broth to restore its creamy consistency.
