Feb 022013
Mashed Sweet Potatoes

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After reading the book, The Okinawa Program, I’ve made the sweet potato a frequent part of my diet. The sweet potato is one of the foods that the longevity of the older generation people of Okinawa is attributed. Recent studies are showing us why that belief of the sweet potato may be correct.

That’s why I developed this mashed sweet potatoes dish, and now you too can enjoy this nutritious and delicious meal.

The sweet potato is actually a better source of bio-available beta-carotene than green leafy vegetables. On top of that, nutrients in the sweet potato have strong antioxidant and anti-inflammatory properties. But to receive the full health benefits of this tuber, you should do two things:

  1. Eat some fat with your sweet potato. Research shows that a little fat significantly increases the absorption of beta-carotene from sweet potatoes.
  2. You should steam or boil your sweet potato. Studies show that this is the best way to preserve the anti-oxidant value of this nutritious food.

When steaming, I use an 8-quart stainless steel pot with lid, and a stainless steel colander with handles that conveniently fits inside the pot without touching the bottom – see the picture below.

Vegetable Steamer

Vegetable Steamer

The colander’s handles help provide a space between the water and the bottom of the colander. The holes on the top of the colander allows the steam to escape. The pot’s lid also fits nicely on top of the colander.

You have the option of making the mashed sweet potatoes as firm or liquid as you desire by adjusting the amount of liquid (almond milk in my recipe) that you add to the sweet potato mixture. If you like a firm mashed sweet potato dish, you simply add less liquid. Add a little more liquid, and you can have a tasty sweet potato soup. Add some more, and you can have a sweet potato smoothie.

My Secret Recipe For Mashed Sweet Potatoes

1 – medium sized sweet potato cut in half

1 – medium sized chopped banana

1 to 1-1/2 cup unsweetened almond milk (adjust to your desired texture of the final product)

1 serving of your brand of Stevia (I use 1 small scope of NOW BETTER STEVIA)

2 tablespoons of plain yogurt (you can use either regular, Greek or soy based live cultured yogurt)

1/4 teaspoon of cinnamon

1/4 teaspoons of vanilla extract

1 tablespoon of canola oil

Put 3 cups of water in the 8-quart pot. Place the colander in the pot. Put the washed and cut sweet potato in the colander. Place the lid on top of the colander. Heat on high until steam starts to escape from the colander. Lower heat to medium and steam the sweet potato for 18 to 25 minutes – depending on the size of the sweet potato. When done, let the potato cool to room temperature.

Chop both the steamed sweet potato and raw banana to a small size for easy blending. Place all the ingredients in a blender. Depending on the size of your blender, you may have to blend the ingredients in two batches in order to get the desired smooth, pureed texture. I blend on a slow speed at first. You may have to use a spatula to force the ingredients from the side of the blender into the middle of the blender. After the mixture is turning over smoothly in the blender, you can go to a medium speed to puree all the ingredients.

When the puree blending is complete, pour the mashed sweet potato mixture into a bowl and refrigerate for 1 hour or more.

Serve chilled and enjoy this delicious mashed sweet potatoes dish that even your most finicky eater will enjoy.


Whole Foods: Sweet Potatoes