Low Sodium Sweet Potato Mash
Creamy, flavorful, and heart-healthy, this Low Sodium Sweet Potato Mash is the perfect side dish for any occasion. Made with naturally sweet and nutrient-rich sweet potatoes, this recipe skips the added salt without compromising on taste. Infused with warm hints of ground cinnamon and nutmeg, and finished with a touch of unsalted butter and your choice of milk or dairy-free alternatives, this mash is velvety smooth and packed with wholesome goodness. Ready in just 35 minutes, it’s easy to prepare and suitable for a variety of dietary needs, including low-sodium and dairy-free options. Garnish with fresh parsley for a pop of color, and serve this nutritious dish alongside roasted meats, vegetables, or holiday favorites. Perfectly balanced in flavor, this sweet potato mash will quickly become a household favorite!
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Ingredients
- 4 medium Sweet potatoes
- 2 tablespoons Unsalted butter
- 0.25 cups Milk (or unsweetened plant-based milk like almond milk for dairy-free)
- 0.5 teaspoons Ground cinnamon
- 0.25 teaspoons Ground nutmeg
- 0.25 teaspoons Black pepper (optional, for mild seasoning)
- 1 tablespoon Fresh parsley (optional, for garnish)
Directions
Step 1
Peel and dice the sweet potatoes into evenly sized chunks, approximately 1.5-inch cubes.
Step 2
Place the diced sweet potatoes in a large pot and cover them with cold water. Bring the water to a boil over medium-high heat.
Step 3
Reduce the heat to medium and let the potatoes simmer for about 15-20 minutes, or until they are fork-tender.
Step 4
Drain the water from the pot and return the sweet potatoes to the pot. Let them sit for 1-2 minutes to allow excess moisture to evaporate.
Step 5
Add the unsalted butter and milk (or plant-based milk) to the pot. Mash the sweet potatoes using a potato masher or hand mixer until smooth and creamy.
Step 6
Mix in the ground cinnamon, ground nutmeg, and black pepper (if using). Taste and adjust spices if desired.
Step 7
Transfer the mash to a serving dish and garnish with fresh parsley, if desired. Serve warm.
Nutrition Facts
| Serving size | (611.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 665.4 |
| Total Fat 24.9g | 0% |
| Saturated Fat 14.0g | 0% |
| Cholesterol 62mg | 0% |
| Sodium 328.6mg | 0% |
| Total Carbohydrate 107.5g | 0% |
| Dietary Fiber 16.6g | 0% |
| Total Sugars 23.5g | |
| Protein 8.4g | 0% |
| Vitamin D 25IU | 0% |
| Calcium 292.6mg | 0% |
| Iron 3.9mg | 0% |
| Potassium 63.4mg | 0% |
Source of Calories