Sweet Potato and Carrot Mash

  October 27, 2014  |    Blog>Recipes

Colder weather and creamy comfort food go together like peanut butter and jelly! And since most of our clients tell us that mashed potatoes are one of their ultimate favorite comfort foods, today, on National Potato Day, we have the perfect recipe to cozy up with! And best of all, this fall comfort recipe is guilt-free since it won’t break the calorie bank. Say hello to our delish sweet potato recipe!

 

(Psst… this recipe is extra creamy thanks to the Greek yogurt.  If you like yogurt as much as we do and love the calcium and protein creamy boost it gives you, check out some of our other recipes that use yogurt, like our Yogurt Paprika Chicken or our Easy Strawberry-Lemon Frozen Yogurt or our Yogurt Covered Frozen Cherry Poppers, just to name a few!)

Sweet Potato & Carrot Mash

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But first here are some interesting quick facts about potatoes!

  • Potatoes, with the skin attached, have 45% of the daily value of vitamin C!
  • They actually have more potassium than bananas and broccoli!
  • Potatoes are in fact a vegetable, don’t let others fool you! But they are a STARCHY vegetable.
  • When eating a baked sweet potato, enjoy the skin– 20% of a potatoes’ nutrition, including fiber, is found in the skin.
  • Potatoes are a complex carb, which is different than simple, refined and processed carbohydrates that cause a blood sugar spike and crash.

Sweet Potato & Carrot Mash

Serves: 6

Ingredients

1 (16 oz) package baby carrots

1 sweet potato, peeled and cubed

2 Tbsp light plant oil-based butter spread

1 Tbsp 2% Greek Yogurt

1/2 cup applesauce

2 tbsp brown sugar

1 tsp cinnamon

Directions

  1. In a large pot, place carrots and potatoes and cover with water and bring heat to high. Bring to a boil and then lower heat to medium-low, and simmer with lid until tender, about 20 minutes.
  2. Drain and allow to steam dry for a minute or two.
  3. Meanwhile, in a small pan, melt the butter over medium heat. Once melted, mix in the yogurt, applesauce, brown sugar and cinnamon until all ingredients are dissolved.
  4. Transfer the drained potatoes to a serving bowl and mash until smooth. Mix in the applesauce mixture until all ingredients are well combined.
  5. Serve as a side dish with your favorite fall meal! Enjoy!!

Nutrition Facts: 107 calories, 4 g fat, 2 g saturated fat, 73 mg sodium, 18 g carbs, 3 g fiber, 11 g sugar, 1 g protein

 

Sweet Potato and Carrot Mash
 
Nutrition Facts: 107 calories, 4 g fat, 2 g saturated fat, 73 mg sodium, 18 g carbs, 3 g fiber, 11 g sugar, 1 g protein
Author:
Serves: 6
Ingredients
  • 1 (16 oz) package baby carrots
  • 1 sweet potato, peeled and cubed
  • 2 Tbsp light plant oil-based butter spread
  • 1 Tbsp 2% Greek Yogurt
  • ½ cup applesauce
  • 2 tbsp brown sugar
  • 1 tsp cinnamon
Instructions
  1. In a large pot, place carrots and potatoes and cover with water and bring heat to high. Bring to a boil and then lower heat to medium-low, and simmer with lid until tender, about 20 minutes.
  2. Drain and allow to steam dry for a minute or two.
  3. Meanwhile, in a small pan, melt the butter over medium heat. Once melted, mix in the yogurt, applesauce, brown sugar and cinnamon until all ingredients are dissolved.
  4. Transfer the drained potatoes to a serving bowl and mash until smooth. Mix in the applesauce mixture until all ingredients are well combined.
  5. Serve as a side dish with your favorite fall meal! Enjoy!!

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