Mashed potatoes are one thing. Mashed sweet potatoes are another. This bright, orange-colored side is perfect for pairing with proteins like fish and chicken. And you can take this delicious side a step further by adding a couple of chipotle peppers for a fiery kick and a drizzle of maple syrup to balance everything out.

Turn sweet potato haters into lovers and serve these mashed spuds at your next potluck or dinner party. It will definitely be a dish to remember!

Science-based benefits of the humble sweet potato

More than just a fall favorite, sweet potatoes are nutrient powerhouses. These spuds are rich in fiber, minerals, vitamins and powerful antioxidants. So it’s no wonder sweet potatoes boast a long list of health benefits.

One of these benefits has to do with eye health. Sweet potatoes are naturally rich in vitamin A. In fact, just one sweet potato offers more than double your daily vitamin A needs.

Vitamin A in sweet potatoes initially appears in the form of beta-carotene. Beta-carotene is a carotenoid, plant pigments that give other orange vegetables like carrots and pumpkins their brightly colored peels. Beta-carotene is transformed in the body into vitamin A.

Moreover, sweet potatoes contain two other compounds that support eye health: lutein and zeaxanthin. These compounds work as antioxidants, protecting your eye from inflammation and free radical damage.

Research shows that sweet potatoes also help keep your brain sharp. This brain-boosting effect is all thanks to choline and manganese. A one-cup serving of baked sweet potatoes gives you nearly half of your daily needs of manganese.

Moreover, sweet potatoes may help protect you from cancer. Studies attribute sweet potatoes’ cancer-fighting potential to a type of storage protein known as sporamin. This unique protein has been studied for its anti-cancer properties. It was also shown to be effective against cancers of the tongue, gallbladder and colon.

So the next time you plan to cook up a potato dish, use sweet potatoes for a healthier change.

Maple-chipotle mashed sweet potatoes

White potatoes are the perfect receptacle for gravy and sauces because of their naturally mild flavor. But sweet potatoes can work in your favor, too, as long as you know how to make the most of their inherent sweetness.

This recipe features savory ingredients like garlic and chipotle peppers to dial down sweet potatoes’ sweetness.

Ingredients for 8–10 servings:

• 16 garlic cloves, peeled
• 5 pounds sweet potatoes, peeled and diced
• 1/2 cup extra-virgin olive oil
• 1/4 cup fresh lime juice
• 1/4 cup organic maple syrup
• 2 tablespoons pureed chipotle peppers
• 1 1/2 tablespoons salt
• 1/2 teaspoon ginger powder

Preparation:

1. To a pot, add sweet potatoes, ginger powder and garlic cloves. Pour in just enough water to cover the sweet potatoes.
2. Bring to a simmer and cook for 20–25 minutes or until sweet potatoes are soft.
3. Strain water and remove the cloves. In the pot, mash the sweet potatoes until you reach your desired consistency.
4. To the same pot, add salt, maple syrup, chipotle puree, olive oil and lime juice. Stir well.
5. Transfer to a serving dish. Season with more salt if needed. Serve hot.

Sweet potatoes are rich in fiber, vitamin A and other nutrients essential for your overall health. Make the most of sweet potatoes’ nutritional benefits when you cook up the recipe above.

Sources:

MindBodyGreen.com

FoodRevolution.org