Sweet potato mash

A creamy, naturally sweet sweet potato mash, made with milk rather than butter. Mild and colourful, it goes well with meat and fish, and children love it.

Preparation: 10 min  |  Cooking: 20 min  |  Servings: 4  |  Difficulty: Very easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 198 kcal · 4 g protein · 34 g carbohydrate · 4 g fat

Ingredients

• 800 g sweet potatoes
• 100 ml milk
• 1 tbsp olive oil
• nutmeg, salt, pepper

Method

1. Steam or boil the sweet potatoes in pieces.
2. Mash them with the milk and olive oil.
3. Season with nutmeg, salt and pepper.
4. Mix until you have a smooth mash.

Nutritional benefits

Sweet potato provides complex carbohydrate with a moderate glycaemic index, fibre and plenty of antioxidant beta-carotene. Made with milk rather than butter, this mash stays light while being creamy and naturally sweet. A healthy, colourful side dish that children enjoy. Naturally gluten-free.

Variations and substitutions

• Half sweet potato and half potato, or sweet potato and carrot.
• Lactose-free: use plant-based milk.
• With spices: cumin, curry powder, cinnamon.
• With coconut milk for an exotic version.

Storage and making ahead

Keeps for 3 days; reheat with a little milk. Can be frozen.

💡 Good to know

Sweet potato is naturally sweet, so there is no need for butter or sugar: a little milk and nutmeg are enough.

Further reading

Discover more vegetarian recipes · gluten-free recipes · healthy and balanced recipes · children’s recipes.

Foods in this recipe: sweet potatoes · milk · olive oil · nutmeg · salt.

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