Dairy Free Mashed Sweet Potatoes

Who doesn’t love some mashed potatoes? I’m talking sweet potatoes boiled until tender then mashed until creamy and seasoned with a hint of nutmeg, that’s it. A simple yet tasty side dish that’s free from plant based milk making it low in fat.

If you are a huge fan of sweet potatoes, then you should definitely stick around for this 3 ingredients mash. It takes until 30 minutes to prep and make the entire recipe.

Lately, I’ve been eating sweet potatoes like they’re going out of fashion. I love different variations of these potatoes I use the white ones to make Irish Potato Bread (Farls) and the orange ones too.

Every meal I have eaten for the past two weeks has featured sweet potatoes. It all started with me experimenting with the Candied Yams and from there everything pretty much snowballed (in a good way).

They play such an essential role in my culinary life I thought, heck, why not show the masses how to make some mashed sweet potatoes. Speaking of which did you know you can get the tastiest, creaminess mashed potatoes without using milk?

It all comes down to using the right tool to and the boiling the sweet potatoes until tender. Yup! It’s that simple!

Sweet potatoes are one of those veggies that’s people are typically on the fence about. I know why this is, it’s simply because the name renders this thought of eating a vegetable loaded in sugar that’s equivalent to eating a processed mars bar, am I correct?

Although sweet potato is a starchy vegetable, it’s actually a high quality complex carb with natural occurring sugars and not the same or the equivalent to a candy bar.

Ingredients you will need

Reasons to make this mash

• Contains no milk to yield a creamy texture
• No brown sugar, marshmallows or any type of sugar is needed
• Makes the perfect side dish for all your culinary needs
• It takes less than 30 minutes to whip up
• You can freeze any leftovers
• Suitable to use for baby food

The steps

• Boil the sweet potatoes until tender.

• Then use a potato masher to breakdown the sweet potatoes into a soft puree and add the nutmeg.

Switch things up!

Of course some of you are just curious or simply like the idea of jazzing up your sweet potato mash. You didn’t think I would leave you hanging without some additional add in options

Herbs: Parsley, basil, thyme, oregano, sage, chives, cilantro

Spices: Paprika, cumin, cinnamon, allspice, black pepper,

Yoghurt/milk: Coconut milk, almond milk, cashew milk, coconut yoghurt

Storage 

Fridge: Once you have cooked the mash, be sure to store any leftovers in an airtight container in your refrigerator for up to 3 days.

Freezer: Alternatively, you can store your mash in a freezer friendly bowl for up to 3 months. When you are ready to use simply thaw out (it won’t take very long) and re-heat using a method of your choice.

Serving suggestions 

Haitian Stewed Chicken 

Sweet Chilli Shrimp

Lemon Pepper Chicken Breast

Blackened Salmon

Vegan Pasta Bake

Black Eyed Peas Curry

Black Bean Curry

Notes and tips 

• Chop the sweet potatoes prior to boiling them. This is by far the quickest method to cook your potatoes through and takes no more than 10 minutes for them to soften.
• Steam them if you want to retain the nutrients. Use a steam basket over hot water and steam the potatoes until they are done (this should take about 15 minutes).
• Making the mash. Use a heavy duty device like a masher, hand held mixer or even a food processor to do this.
• Feel free to add some of suggested “add ins” to your mash 
• You may not need any additional water when making the mash. If you do, add the water in increments if necessary 

Other mash recipes you may like

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Dairy Free Mashed Sweet Potatoes

Learn how to make this simple mashed sweet potatoes recipe - NO milk, sugar or marshmallows are needed!

4.75 from 8 votes

Print Pin Rate

Course: Appetiser, Side Dish

Cuisine: American

Prep Time: 2 minutes

Cook Time: 25 minutes

Total Time: 27 minutes

Servings: 4 servings

Calories: 86kcal

Author: Charla

Ingredients

• 2 lb sweet potatoes chopped and peeled, approx 3 large sweet potatoes
• 1-2 tsp of ground nutmeg depending on taste
• 1/2 tsp pink salt
• water for mashing the potatoes if needed

Instructions

• Place the sweet potato pieces in a medium sized saucepan with water and the pink salt and bring to a boil.
• Reduce to medium heat then simmer until tender (can prick with a fork, this should take about 10 minutes)
• Once cooked, drain off the water (leave the potatoes in the saucepan only if using a masher, if not transfer them to a medium sized bowl)
• Use a masher or pulse with a electric whisk breakdown the potato into the desired consistency (add the water if required) then mix in the nutmeg or any additional ingredients.

Notes

• Chop the sweet potatoes prior to boiling them. This is by far the quickest method to cook your potatoes through and takes no more than 10 minutes for them to soften.
• Steam them if you want to retain the nutrients. Use a steam basket over hot water and steam the potatoes until they are done (this should take about 15 minutes).
• Making the mash. Use a heavy duty device like a masher, hand held mixer or even a food processor to do this.
• Feel free to add some of suggested "add ins" to your mash 
• You may not need any additional water when making the mash. If you do, add the water in increments if necessary 

Nutrition

Calories: 86kcal | Carbohydrates: 20g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Sodium: 54mg | Potassium: 329mg | Fiber: 3g | Sugar: 4g | Vitamin A: 13832IU | Vitamin C: 2mg | Calcium: 29mg | Iron: 1mg

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