Note: This is the first of three sweet potato recipes for Thanksgiving. I will be away the whole week, so I am post-dating them to appear at the beginning of the week. I will respond to comments when I return. Happy, Healthy Thanksgiving. ellesue
This month is American Diabetes Month. Here is what the American Diabetic Association (ADA) has to say about sweet potatoes, found in the following link: http://healthyeating.sfgate.com/sweet-potatoes-good-diabetics-1614.html
(Underlining of words is my addition)
White potatoes, whether you have them mashed, baked, as french fries or potato chips, have a high glycemic index, which means that their carbohydrates are quickly turned into sugar, which elevates your blood sugar levels after your meal. The glycemic index of sweet potatoes is a lot lower, which is better for diabetes control, according to a 2002 article in the “American Journal of Clinical Nutrition.” Eating sweet potatoes in moderate amounts will help you keep your blood sugar levels in the healthy range even if you have diabetes.
Mashed Sweet Potatoes
Note: My mother always made candied sweet potatoes at Thanksgiving. As an adult I realized that sweet potatoes don’t need added sweetener, so my recipes do not have any.
Utensils: large saucepan for potatoes, potato masher, bowl for mashing, bowl for serving
Prep. Time: 15 minutes
Cooking Time: about 1/2 hour
Categories: Gluten Free, Vegan, No Sugar Added (NSA)
6 – 8 sweet potatoes or yams (I like the color and taste organic jeweled yams, but use what your family likes best.)
6-8 cups water (can be saved for soup stock if potatoes are organic)
1-2 Tbl. olive or macadamia nut oil
one tsp. cinnamon powder
1/2 tsp. each nutmeg and cloves (powdered)
Slivered almonds or pecan pieces (optional)
- Put 6 cups water in large saucepan on high heat while scrubbing potatoes.
- Scrub sweet potatoes well and cut into chunks; add to water and lower to medium heat. (If needed, add more water to cover the potatoes.)
- Cook until sweet potatoes are tender enough to mash. ( Smaller chunks take less time.) Drain, save water for soup stock if the potatoes are organic.
- Allow cooked potatoes to cool enough to handle. Peel and place peeled potatoes in a large bowl to mash.
- Add spices and oil to bowl and mash the potatoes until lumps are gone.
- Transfer to a (heat proof) serving bowl and add nuts, if using.
- If not using until later in the day, preheat oven to 350 degrees 1/2 hour before serving and bake the mashed sweet potatoes in the oven to warm and perhaps brown a bit on top.Note: As a side dish, this can serve 6 to 8 people, more or less, depending on how many other side dishes you serve at Thanksgiving or other meal.