If you're looking for a nutritious and versatile vegetable to add to your meals, look no further than sweet potatoes. One pound of canned, mashed sweet potato contains 458 calories, making it a filling and satisfying addition to any dish.
Sweet potato mash is not only delicious, but also packed with important nutrients like vitamins A and C, potassium, and fiber. Let's take a closer look at the nutritional benefits of this tasty vegetable.
In this article, we'll explore the various ways you can use canned sweet potato mash in your cooking, as well as how to make it from scratch. We'll also compare sweet potato mash to traditional mashed potatoes and provide some recipe ideas and storage tips. Let's get started!
Calories in Sweet Potato Mash
As mentioned, one pound of canned sweet potato mash contains 458 calories. While this may seem high, sweet potatoes are also rich in fiber and other nutrients that can help you feel full and satisfied after eating. So, when enjoyed in moderation as part of a balanced diet, sweet potato mash can be a healthy and enjoyable food choice.
Sweet potato mash is a great source of many important nutrients, including vitamins A and C, potassium, and fiber. Here's a more detailed look at its nutritional profile per one-pound serving:
- calories: 458
- Total fat: 0.7g
- Sodium: 565mg
- Total Carbohydrates: 107g
- Fiber: 13.4g
- Sugars: 38.3g
- Protein: 6.3g
- Vitamin A: 4361% DV
- Vitamin C: 81% DV
- Calcium: 16% DV
- Iron: 15% DV
- Potassium: 2674mg
Vitamins and Minerals in Canned Sweet Potato Mash
As mentioned, sweet potato mash is a great source of many important vitamins and minerals. Here's a closer look at some of the key nutrients found in one-pound of canned sweet potato mash:
- Vitamin A: 4361% DV
- Vitamin C: 81% DV
- Calcium: 16% DV
- Iron: 15% DV
- Potassium: 2674mg
Health Benefits of Sweet Potato Mash
Sweet potato mash is not only tasty, but also packed full of health benefits. Here are just a few of the reasons why you might want to add this vegetable to your diet:
- Good source of fiber, which can help promote digestive health and regulate blood sugar levels
- High in antioxidants, which can protect against cellular damage and chronic disease
- Rich in vitamins and minerals, which can support overall health and wellness
Cooking with Canned Sweet Potato Mash
Canned sweet potato mash is a convenient and easy-to-use ingredient that can be used in a wide variety of dishes. Here are some popular ways to incorporate this ingredient into your cooking:
- Use as a topping for shepherd's pie or other casseroles
- Mix with spices and herbs to make a tasty dipping sauce for vegetables or chips
- Bake into muffins or breads for added flavor and texture
How to Make Sweet Potato Mash from Scratch
While canned sweet potato mash is a convenient option, you can also make this ingredient from scratch if you prefer. Here's a simple recipe to get you started:
- 2 large sweet potatoes
- 1/4 cup milk or cream
- 2 tablespoons butter
- Salt and pepper, to taste
1. Preheat oven to 400 degrees F.
2. Pierce sweet potatoes several times with a fork and place on a baking sheet.
3. Bake for 45-60 minutes, or until the potatoes are soft and easily pierced with a fork.
4. Remove from oven and let cool slightly. Scoop out the flesh into a large bowl and discard the skins.
5. Add milk or cream, butter, salt, and pepper to the bowl with the sweet potato flesh, and mash until smooth and creamy.
6. Use immediately or store in the refrigerator for up to 5 days.
Sweet Potato Mash vs. Mashed Potatoes
While mashed potatoes are a classic comfort food, there are actually quite a few differences between this dish and sweet potato mash. Here are some of the key differences to keep in mind:
- Sweet potatoes are often sweeter and more flavorful than potatoes
- Sweet potatoes have a higher nutritional content, with more vitamins A and C, potassium, and fiber
- Sweet potatoes are lower in calories and carbohydrates than potatoes
- Sweet potato mash is often used in sweet dishes, while mashed potatoes are more commonly served with savory meals
Ways to Serve Sweet Potato Mash
Whether you're looking for a side dish or a main course, sweet potato mash can be a delicious and nutritious addition to any meal. Here are some ideas for how to serve this versatile ingredient:
- As a side dish for roast chicken, turkey, or ham
- As a base for shepherd's pie or other casseroles
- Mixed with spices and herbs for a flavorful dip or spread
- In muffins or breads for added sweetness and texture
Sweet Potato Mash Recipes
Looking for some delicious recipes that use sweet potato mash as a key ingredient? Check out these tasty options:
- Sweet potato and black bean enchiladas
- Sweet potato and quinoa salad with roasted Brussels sprouts
- Sweet potato and pumpkin soup with cinnamon and nutmeg
- Sweet potato and kale gratin
Storage and Shelf Life of Canned Sweet Potato Mash
Canned sweet potato mash can be stored in a cool, dry place for up to two years. Once opened, it should be kept in an airtight container in the refrigerator and used within 3-4 days. If you make sweet potato mash from scratch, it can be stored in an airtight container in the refrigerator for up to 5 days.
Frequently Asked Questions About Mashed Sweet Potatoes
1. How do I make mashed sweet potatoes from canned sweet potatoes?
To make mashed sweet potatoes from canned sweet potatoes, simply mash the canned sweet potatoes with a fork or potato masher until they are the desired consistency. You can add butter, salt, and other seasonings to taste.
2. Are mashed sweet potatoes healthy?
Yes, mashed sweet potatoes are healthy. They are high in fiber, vitamins, and minerals, including vitamins A and C, potassium, and manganese. However, when adding butter or other high-fat ingredients, the calorie count and fat content will increase.
3. Can I freeze mashed sweet potatoes?
Yes, mashed sweet potatoes can be frozen. Allow them to cool completely, then transfer to an airtight container or freezer bag. Label with the date and freeze for up to 3 months. Thaw in the refrigerator overnight before reheating.
4. How can I add flavor to mashed sweet potatoes?
You can add a variety of seasonings and ingredients to mashed sweet potatoes to add flavor, including cinnamon, nutmeg, brown sugar, honey, vanilla extract, and even savory ingredients like garlic and herbs. Experiment with different flavors to find what you like best.
5. Are mashed sweet potatoes a good substitute for mashed potatoes?
Yes, mashed sweet potatoes can be a good substitute for mashed potatoes. They have a similar texture and can be seasoned in similar ways. However, mashed sweet potatoes will have a sweeter taste than mashed potatoes, so keep that in mind when considering them as a substitute.