by Pat Lunsford

Created on: August 13, 2008   Last Updated: October 30, 2009

The sweet potato is one of nature's most perfect vegetables. Packed with beta carotene and vitamin A, one serving of sweet potatoes provides more beta carotene than 23 cups of broccoli! What is more, at just over a hundred calories, one sweet potatoes has more fiber than oatmeal.

Sweet potatoes can be microwaved, boiled, baked, steamed, or grilled. They were once thought of as a holiday vegetable but news is spreading quickly about this near-perfect vegetable and people are incorporating them into their daily diet.

Mashed white potatoes have long been the most popular side dish in America, but they're quickly being replaced with mashed sweet potatoes. They're not only healthier, they're full of flavor and serve as an excellent side for most any meat dish.

Traditional Mashed Sweet Potatoes

- 5 pounds of sweet potatoes, peeled and cubed
- 1/3 cup of milk
- 2 tablespoons of butter or margarine
- 1 teaspoon of cinnamon
- 1/2 teaspoon of regular table salt
- 1 & 1/2 cups of marshmallows

Boil sweet potatoes until tender. Drain and transfer to a large mixing bowl. Add remaining ingredients. With a hand mixer, mix until smooth and creamy. Scrape into a large buttered baking dish, sprinkle with marshmallows and bake at 350 degrees for 30 to 45 minutes.

Southern Style Mashed Sweet Potatoes

- 5 pounds of sweet potatoes, peeled and cubed
- 1 cup of brown sugar (packed)
- 1/4 cup of butter or margarine
- 1/3 cup of maple syrup
- 1 tablespoon of lemon juice
- 4 large eggs
- 1/2 teaspoon of ground cinnamon
- 1/2 teaspoon of ground nutmeg
- 1/2 tablespoon of vanilla
- 1/2 cup of pecans (chopped)
- 1 & 1/2 tablespoons of regular table salt

In a small bowl, combine the brown sugar, butter and pecans, mix well then refrigerate until ready to use. Boil the sweet potatoes until tender then drain thoroughly. In a large mixing bowl (while the potatoes are draining) add the lemon juice, salt, eggs, and syrup then mix at medium speed until blended and add sweet potatoes. On medium speed, mix until smooth and creamy. Scrape the mixture into a large buttered baking dish and distribute the pecan mix evenly over the top. Bake at 350 degrees for one hour.

Black Strap Molasses Mashed Sweet Potatoes

- 5 pounds of sweet potatoes, peeled and cubed
- 2/3 cup of black strap molasses
- 2/3 cup of milk
- 1/2 teaspoon of cinnamon
- 1/2 teaspoon of nutmeg
- 1/2 cup of butter or margarine
- 1 teaspoon of salt

Boil sweet potatoes until tender then drain. With a hand mixer, medium speed, mix potatoes until smooth. Add all other ingredients and mix until creamy. Scrape into a large buttered baking dish and bake at 350 degrees for 30 to 45 minutes.

Lastly, considering the nutritional value of sweet potatoes, along with the virtual nonexistence of fat and cholesterol, sweet potatoes appear to be a near-perfect vegetable and a healthy addition to anyone's diet.

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