Recipe For Mashed Sweet Potatoes

Recipe For Mashed Sweet Potatoes

Recipe For Mashed Sweet Potatoes

This is the absolute best recipe for mashed sweet potatoes. Healthy mashed sweet potatoes are thick and creamy. My family loves to gobble them all up too. That makes me happy to see them eating healthy. I’ve included both directions how to make sweet potato mash a vegan sweet potato recipe or regular. 

These healthy mashed sweet potatoes are my favorite side dish for family dinner. I love when my kids eat sweet potatoes because they’re packed with nutrients like vitamin A. Not to mention how quick and easy they are to cook. 

This vegan sweet potato recipe only takes about 30 minutes in total to make. Additionally, if you’re not vegan it’s so simple to replace the type of milk, cream, and butter. Canned coconut milk can be replaced with heavy cream.

Furthermore other ingredient replacement options for this recipe for mashed sweet potatoes include substituting soy milk for regular milk. Also vegan butter can be replaced with real butter. So easy to make it vegan or not. 

Ingredients for this recipe for mashed sweet potatoes are so easy. There are s are so easy. All you need is 5 averaged size sweet potatoes, 1 cup soy milk, or milk of your choice. You also need 1/4 cup full fat coconut milk from the can or heavy whipping cream. How to make sweet potato mash is so simple. 

This recipe is so quick and easy

Recipe for mashed sweet potatoes are healthy and vegan. How to make sweet potato mash is so easy. It only takes about 30 minutes total to cook
Vegan Mashed Sweet Potatoes

Other ingredients for healthy mashed sweet potatoes includes 2 tbsp vegan butter or butter if your choice. Also 1 tbsp salt, 1/2 tbsp cinnamon, and 1/2 tbsp nutmeg. The directions to make this vegan sweet potato recipe are equally simple

Start making recipe for mashed sweet potatoes by removing all the skin off the sweet potatoes. Then cut the sweet potatoes into chunks (about 1 inch by 1 inch is fine). Next combine the sweet potato chunks in a large cooking pot with 3 cups water.

Bring it to a boil and allow to cook for approximately 20 minutes (until the sweet potatoes are soft). Drain the water from the pot but keep the cooked sweet potatoes in the pot. Add the remaining ingredients to the pot and put on low heat

Use a sturdy whisk to beat the sweet potatoes and other ingredients into mash. Remove the heat all together after about 10 minutes. It’s that easy to make vegan sweet potatoes recipe for your whole family. Mashed sweet potatoes are great for kids and toddlers too.

More on how to make sweet potato mash below.

How to pick the best sweet potatoes: there are at least multiple types of sweet potatoes to choose from! For example:

  • Speckled purple– have deep purple skin described as flecked magenta. They are nutty and mild in flavor as well.
  • Heirloom – are light skinned with white flesh. They are mild, moist, and sweet; a good choice for baking, roasting, and casseroles.
  • Hannahs – have tan skin and an off-white insides. They have a mildly sweet flavor and are perfect for mashing.
  • Jewels- have copper skin and deep-orange flesh. They are moist and tender especially in casseroles.
  • Garnets– have purple skin and orange flesh. These are moist and dense making them perfect t for sweet potato pie!

Nutrition Facts

Servings: 8

Amount per serving

Calories 136

% Daily Value*

Total Fat 4.5g 6%

Saturated Fat 2.5g 13%

Cholesterol 10mg 3%

Sodium 919mg 40%

Total Carbohydrate 23.5g 9%

Dietary Fiber 3g 11%

Total Sugars 5.8g

Protein 2.6g

Vitamin D 0mcg 0% 

Calcium 35mg 3% 

Iron 1mg 3% 

Potassium 50mg 1%

Mashed Sweet Potatoes

These potatoes are so sweet, thick, and creamy.

Course Side Dish
Cuisine American
Keyword appetizer, gluten free, healthy, paleo, side dish, sweet potato, vegan
Prep Time 10 minutes
Cook Time 20 minutes
Resting time 10 minutes
Total Time 40 minutes
Servings 8 Servings
Calories 136 kcal
Author admin

Ingredients

  • 5 Large Sweet potatoes Skinned, sliced into chunks
  • 1 Cup Soy milk Or milk of your choice
  • ¼ Cup Coconut milk Full fat from the can (Or heavy cream)
  • 2 Tbsp Vegan butter Or regular
  • 1 Tbsp Salt
  • ½ Tbsp Cinnamon
  • ½ Tbsp Nutmeg

Instructions

  1. Start by removing all the skin off the sweet potatoes 

  2. Then cut the sweet potatoes into chunks (about 1 inch by 1 inch is fine)

  3. Next combine the sweet potato chunks in a large cooking pot with 3 cups water 

    Recipe For Mashed Sweet Potatoes healthy vegan how to make
  4. Bring it to a boil and allow to cook for approximately 20 minutes (until the sweet potatoes are soft)

  5. Drain the water from the pot but keep the cooked sweet potatoes in the pot

  6. Add the remaining ingredients to the pot and put on low heat

  7. Use a sturdy whisk to beat the sweet potatoes and other ingredients into mash

    Recipe For Mashed Sweet Potatoes healthy vegan how to make
  8. Remove the heat all together after about 10 minutes 

Recipe Notes

Nutrition Facts

Servings: 8

Amount per serving

Calories 136

% Daily Value*

Total Fat 4.5g 6%

Saturated Fat 2.5g 13%

Cholesterol 10mg 3%

Sodium 919mg 40%

Total Carbohydrate 23.5g 9%

Dietary Fiber 3g 11%

Total Sugars 5.8g

Protein 2.6g

Vitamin D 0mcg 0%

Calcium 35mg 3%

Iron 1mg 3%

Potassium 50mg 1%

Thank you for visiting Anyreasonvegans vegan recipe blog
Vegan Yam Oatmeal Muffin Recipe

Vegan Yam Oatmeal Muffin Recipe

Vegan Yam Oatmeal Muffin Recipe 

This vegan yam oatmeal muffin recipe is dairy free, egg free, easy, and healthy. They’re so delicious too and great for healthy breakfasts and meal preps. This plant based breakfast sweet potato muffins recipe are soft and moist also. If you adore a good healthy vegan muffin recipe as much as I do then you will love this one!

Sweet potatoes and yams are very simple root vegetables. You can use either one and this recipe will work fine. These root vegetables are rich in vitamins and minerals like vitamin A. That’s why they are a healthy ingredient for sweet potato muffins recipe.

Similarly oatmeal is very nutritious and easy to bake plant based foods with. This plant based yam breakfast muffin recipe is so simple and healthy for you and the whole family. It contains no oil nor sugar. Additionally this sweet potato muffins recipe is paleo and healthy.

This plant based breakfast is perfect for a healthy diet. It’s easy for meal prep and kids love it too. It’s my favorite healthy vegan muffin recipe!

Sweet potato muffins recipe is sugar free and gluten free!

vegan yam oatmeal muffin healthy vegan muffin recipe
vegan yam oatmeal muffin recipe

Additionally you only need 5 easy plant based ingredients to make this healthy paleo sweet potato muffins recipe. Those ingredients include 2 cups worth of cooked sweet potatoes with out skin (approximately 2 large or 4 medium will do. It doesn’t have to be exact, just close enough is fine)

Other ingredients for this sweet potato healthy vegan muffin recipe include 1 cup oatmeal dry, 2 cups almond milk (Or soy milk), 1 tbsp stevia, and 1 tbsp cinnamon. The directions for these plant based muffins are so simple also. Start by cooking your sweet potato yams.

Skin and cook your sweet potatoes any way you want. I boiled them (with the skin on) for 20 minutes. Then drained the water and waited for them to cool off. Next I peeled the skin off manually. 

Then, in a large mixing bowl combine cooked skinless sweet potatoes with your choice of vegan milk (I used soy milk). Beat this vegan muffin mixture with an electric mixer until thoroughly combined.

Then add the remaining muffin ingredients (dry oatmeal, stevia, and cinnamon) and beat again until thoroughly combined. Now is a good time to Preheat the oven to 350 degrees F.

Then Fill a muffin pan (makes 12 muffins) with the oatmeal batter (with or without cup holder, lightly greased is helpful but not totally necessary if you have a good nom stick pan). Your sweet potato muffins recipe is almost done. It’s so easy too.

Bake the oatmeal yam muffins for 15 minutes and Allow then to cool off before eating. The healthy vegan muffin recipe is below!

Nutrition Facts

Servings: 12

Amount per serving

Calories 61

% Daily Value*

Total Fat 1.2g 2%

Saturated Fat 0.2g 1%

Cholesterol 0mg 0%

Sodium 22mg 1%

Total Carbohydrate 10.3g 4%

Dietary Fiber 1.4g 5%

Total Sugars 1.8g

Protein 2.4

Vitamin D 0mcg 0%

Calcium 15mg 1%

Iron 1mg 3%

Potassium 149mg 3

Vegan Yam Oatmeal Muffin Recipe

This plant based breakfast is so easy to make.

Course Breakfast
Cuisine American
Keyword breakfast, gluten free, healthy, plant based diet, sweet potato, vegan
Prep Time 30 minutes
Cook Time 15 minutes
Resting time 15 minutes
Total Time 1 hour
Servings 12 Muffins
Calories 61 kcal
Author admin

Ingredients

  • 2 Cups Cooked sweet potatoes

    with out skin (approximately 2 large or 4 medium will do. It doesn’t have to be exact, just close enough is fine)

  • 1 Cup Oatmeal Dry
  • 2 Cups Vegan milk of your choice I used soy milk
  • 1 Tbsp Stevia
  • 1 Tbsp cinnamon

Instructions

  1. First skin and cook your sweet potatoes any way you want. I boiled them (with the skin on) for 20 minutes. Then drained the water and waited for them to cool off. Next I peeled the skin off manually. 

  2. Then, in a large mixing bowl combine cooked skinless sweet potatoes with your choice of vegan milk. (I used soy milk)

    vegan yam oatmeal muffin recipe Plant based sweet potato breakfast recipe
  3. Beat this mixture with an electric mixer until thoroughly combined 

  4. Then add the remaining muffin ingredients (dry oatmeal, stevia, and cinnamon) and beat again until thoroughly combined 

    vegan yam oatmeal muffin recipe Plant based sweet potato breakfast recipe
  5. Preheat the oven to 350 degrees F 

  6. Fill a muffin pan (makes 12 muffins) with the batter (with or without cup holder, lightly greased is helpful but not totally necessary if you have a good nom stick pan)

  7. Bake the muffins for 15 minutes

  8. Allow them to cool off before eating

    vegan yam oatmeal muffin recipe Healthy plant based sweet potato breakfast recipe

Recipe Notes

Nutrition Facts

Servings: 12

Amount per serving

Calories 61

% Daily Value*

Total Fat 1.2g 2%

Saturated Fat 0.2g 1%

Cholesterol 0mg 0%

Sodium 22mg 1%

Total Carbohydrate 10.3g 4%

Dietary Fiber 1.4g 5%

Total Sugars 1.8g

Protein 2.4

Vitamin D 0mcg 0%

Calcium 15mg 1%

Iron 1mg 3%

Potassium 149mg 3

Thank you for visiting Anyreasonvegans vegan and plant based recipes.
Cinnamon Sweet Potato Breakfast Cookies Recipe

Cinnamon Sweet Potato Breakfast Cookies Recipe

These Cinnamon Sweet Potato Breakfast Cookies only need 3 Ingredients! This recipe is so easy to make and perfect for meal prepping. This recipe for gluten free cookies is also perfect for a healthy snack for the entire family. You have to check out this paleo recipe for sweet potato cookies.

All you need to makes these paleo plant based cookies is 2 cups cooked sweet potato, 2 cups almond flour, and 2 tsp cinnamon. They are so simple to make also. Start by cooking the sweet potatoes before hand.

It doesn’t matter how you prepare the sweet potatoes so long as they are fully cooked before adding the almond flour. What I did was boil two medium sweet potatoes for about 30 minutes with the skin on. Sweet potatoes are great for paleo and gluten free diets. That’s why I love this recipe for gluten free cookies.

Then I drained them from the water and allowed the sweet potatoes to cool off. Just long enough to be handled without burning my skin. Probably about about 45 minutes to one hour is best for this recipe for sweet potato cookies. Vegan Cinnamon Cookies only need 3 Ingredients!

Cinnamon Sweet Potato Breakfast recipe for gluten free cookies
Cinnamon Sweet Potato Breakfast Cookies Recipe

Baking Tips For Sweet Potato Cookies

I made the decision to not remove all the potato skin because it’s packed with antioxidants like vitamin A and adds some texture. But you can remove all of it and the cookies will be just as good!

At this point is when you should preheat the oven to 350 degrees F. Next Combine cooked sweet potato, almond flour, and cinnamon in a large mixing bowl 

Use a hand held electric mixer and blend on low for chunky texture or high for a more “whipped” texture. Line a baking pan with parchment paper.

Next Separate your sweet potato cookie dough into 12 equal portions. Then Roll each portion into balls with the palms of your hands. Lay the cookie dough balls on baking sheet. 

Lastly, Flatten them with a fork or palms of your hands. Bake your healthy paleo cookies for 12-15 minutes. This healthy vegan recipe for sweet potato cookies is gluten free and plant based. Thanks for reading my healthy breakfast cookie recipe!

Jump To Recipe: Cinnamon Sweet Potato Breakfast

These healthy cookies only require 3 ingredients!

Course Breakfast, Dessert, Snack
Cuisine American
Keyword cookies, easy, gluten free, healthy, paleo, plant based diet, vegan, weight loss
Prep Time 15 minutes
Cook Time 12 minutes
Resting time 15 minutes
Total Time 42 minutes
Servings 12 Cookies
Calories 80 kcal
Author admin

Ingredients

  • 2 cups cooked sweet potato
  • 2 cups almond flour
  • 2 tsp Cinnamon

Instructions

  1. Cook the sweet potatoes and allow them to cool off enough to handle

  2. What I did was boil two medium potatoes for 40 minutes then removed most skin (I left a few skin scrapes to give texture to cookies plus the skin is packed with vitamin A)

  3. Preheat oven to 350 degrees F

  4. Combine cooked sweet potato, almond flour, and cinnamon in a large mixing bowl.

    Cinnamon Sweet Potato Breakfast Cookies Recipe
  5. Use a hand held electric mixer and blend on low for chunky texture or high for a more “whipped” texture

  6. Line a baking pan with parchment paper 

  7. Separate your cookie dough into 12 equal portions 

  8. Roll each portion into balls with the palms of your hands

  9. Lay the cookie dough balls on baking sheet

  10. Flatten them with a fork or palms of your hands

    Cinnamon Sweet Potato Breakfast Cookies Recipe
  11. Bake for 12 to 15 minutes

    Cinnamon Sweet Potato Breakfast Cookies Recipe

Recipe Video

Recipe Notes

Nutrition Facts

Servings: 12

Amount per serving

Calories 80

Total Fat 8.9g 11%

Saturated Fat 0.7g 3%

Cholesterol 0mg 0%

Sodium 19mg 1%

Total Carbohydrate 11.2g 4%

Dietary Fiber 3.3g 12%

Total Sugars 2.2g

Protein 4.7

Vitamin D 0mcg 0%

Calcium 5mg 0%

Iron 1mg 7%

Potassium 160mg 3

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Vegan Sweet Potato Cheesecake Recipe

Vegan Sweet Potato Cheesecake Recipe

Vegan Sweet Potato Cheesecake Recipe

This delicious vegan cheesecake contains no cashews or tofu. Cheesecake is one of my favorite desserts. That’s why I love this Vegan Sweet Potato Cheesecake Recipe. Check out this healthy sweet potato pie.

I love experimenting with vegan alternatives to non vegan favorites I used to eat. This cake is creamy and sweet with no oils or added sugar.  Sweet potatoes are a lower calorie starch. This sweet potato cheesecake is healthy.

These sweet tasting starchy root vegetables are the perfect purée for plant based Sweet Potato Cheesecake Recipe. Due to the fact that they are nutrient dense.

Sweet potatoes are rich in protein, fiber, and vitamin A. They provide vitamin C, E, and various B vitamins. Sweet potatoes also contain iron, zinc, and calcium. That why sweet potato cheesecakes are healthy.

I absolutely love using fruit and vegetables to make baked goods. Sweet potatoes are the perfect vegetable too because they are naturally sweet. I used sugar free white chocolate pudding mix in this Vegan Sweet Potato Cheesecake Recipe.

All Jello brand pudding mixes are vegan because they don’t contain gelatin. Once I found that out, I started using it to make vegan cheesecakes.

This healthy sweet potato pie is easy to make

Healthy sweet potato pie
Vegan Sweet Potato Cheesecake Recipe

Finding different ways to make plant based cheese cake is really fun. Once I made a few different kinds it became easier and easier. All cakes are vegan and gluten free including this healthy sweet potato pie.

Agar powder is an amazing lot helpful vegan cake ingredient. It’s a Japanese vegetable gelatin that creates a cheesecake texture. Agar powder is inexpensive and lasts a long time.

You can find it at many Asian markets or order it online. I’ve provided a link for Agar gelatin powder below recipe. It’s perfect for healthy sweet potato pie.

You only need 7 ingredients to make this vegan cheesecake recipe. You need sweet potatoes, Agar, and jello mix. Also quick oats, coconut milk, and vanilla extract.

Start making healthy sweet potato pie by soaking the oats in liquid. Then preheat oven to 350 degrees Fahrenheit. Purée the oatmeal and combine with other wet ingredients in a large mixing bowl and blend.

Add the remaining dry ingredients and blend. Pour into cake pan and bake for 20 minutes. Allow cake for fully chill before serving.

This healthy sweet potato pie is gluten free and vegan

Vegan Sweet Potato Cheesecake Recipe

This delicious vegan cheesecake contains no cashews or tofu! 
Course baking, Breakfast, Dessert, plant based, vegan
Cuisine American, vegan
Keyword baking, dessert, plant based, recipe, vegan
Prep Time 45 minutes
Cook Time 20 minutes
Chill time 1 hour
Total Time 1 hour 5 minutes
Servings 9 Servings
Calories 300 kcal
Author admin

Ingredients

Dry Ingredients

  • 2 Cups Quick oats Dry
  • 1 Oz Jello brand pudding mix White chocolate or vanilla
  • 1 Tbsp Agar powder

Wet Ingredients

  • 1 Can Coconut milk
  • 1 Tbsp Vanilla extract
  • 2 Cups Water
  • 1 Cup Baked Sweet potato

Instructions

  1. Preheat oven 350.

    Vegan Sweet Potato Cheesecake Recipe Photo
  2. Soak oats in water for 30 minutes then purée.

  3. Put oatmeal purée into large mixing bowl and combine remaining wet ingredients. Blend.

  4. Add dry ingredients into mixture and blend until thoroughly combined.

  5. Pour batter into 9X9 cake pan.

  6. Bake for 20 minutes.

  7. chill in refrigerator for up to 1 hour to allow agar gelatin to solidify.

    Vegan Sweet Potato Cheesecake Recipe Photo
Thanks for reading my plant based dessert recipe!
Black Bean Sweet Potato Protein Bowl

Black Bean Sweet Potato Protein Bowl

Black Bean Sweet Potato High Protein Bowl

Sweet potatoes and vegetables make the best high protein bowl recipes. That’s because they are delicious and simple to make. If you are looking for healthy vegan/ vegetarian recipes for meal prep and weight loss  this is the one you have to try. Sweet potato black bean meals are one of the best plant based lunches, dinners, and on the go dishes. 

This Black Bean Sweet Potato recipe is 100% plant based. Furthermore this vegan bowl recipe contains over 20 grams of protein. Similarly it is high in fiber and vitamin A. This plant based protein recipe is great for weight loss because the protein and fiber keeps you full. 

This plant based protein recipe is also great for health and building muscle tone. Black Beans are high in protein and Fiber. They also provide any vitamins and minerals like B1, folate, and magnesium. That’s why I add them to vegan bowl recipes.

Perfect For Lunch, Dinner, & Meal Prep

Sweet potatoes are lower in calories yet high in nutrients. They contain protein, fiber, calcium, and 120% vitamin A. Also vitamin B6, vitamin C, and potassium.  They’re perfect for plant based protein recipes.

sweet potatoes black beans and vegetables high protein bowl Healthy vegan/ vegetarian recipes for meal prep and weight loss
Plant based, vegan, vegetarian weight loss recipes

What do you need?

Ingredients: 

  • 2 large sweet potatoes 
  • 1 head of cabbage 
  • 4 large carrots 
  • 2 cups mini bell peppers (or 3 big bell peppers)
  • 1 can of black beans 
  • 2 tbsp olive oil 
  • 1/2 tbsp salt 
  • 1/2 tbsp pepper
  • 1/2 tbsp black garlic powder 
  • 2 tbsp nutritional Yeast 
  • 1 oz chopped green onions for garnish
  • 1 oz chopped cilantro for garnish  
  • 2 tsp red chili flakes 

How do you make it?

Directions:

  • Prep all your vegetables, cut the sweet potatoes into quarter inch thick slices
  • Drizzle everything with olive oil and sprinkle with the seasoning 
  • Preheat the oven to 350 degrees F 
  • Bake the sweet potatoes first (on a sheet pan) for 15 minutes 
  • Carefully take the sheet pan out the oven and add the rest of the vegetables 
  • Continue to bake everything for 15 minutes 
  • Divide into 3 servings – add the black beans 
  • Garnish with green onions and cilantro 
Healthy vegan/ vegetariani recipes for meal prep and weight lo

What are the nutritional information for this Sweet potato black bean bowl with vegetables?

  • Nutrition Facts:    
  • Servings: 3    
  • Amount per serving    
  • Calories 323
  • % Daily Value*    
  • Total Fat 10g 13%
  • Saturated Fat 1.5g 7%
  • Cholesterol 0mg 0%
  • Sodium 149mg 6%
  • Total Carbohydrate 55.1g 20%
  • Dietary Fiber 14.5g 52%
  • Total Sugars 20.3g    
  • Protein 14.1 g 
  • Vitamin D 0mcg 0%
  • Calcium 163mg 13%
  • Iron 4mg 22%
  • Potassium 961mg 20%

Cooking tips: How to make the best crispy sweet potatoes? 

Rinse them in warm water and pat them dry with power towels. Use a sharpie and sturdy vegetable peeler to remove some or all of the skin. Sometimes I leave the skin on because it’s packed with vitamin A among other things. Do your best to make them all the same size when you slice the sweet potatoes into pieces. Properly grease your sheet pan or use parchment paper. Evenly season the pieces with salt and other spices. Make sure the oven is hot before you bake them and don’t over cook. Remove them from the oven when done don’t just turn the oven off. 

Black Bean Sweet Potato Plant Protein Bowl Recipe

Course easy, Main Course
Cuisine American, Mexican
Keyword healthy, plant protein, plantbased, vegan, weight oss
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 3 serving
Calories 323 kcal
Author admin

Ingredients

  • 2 Large sweet potatoes
  • 1 Head cabbage
  • 4 Large carrots
  • 2 Cups bell peppers chopped
  • 1 Can black beans
  • 1/2 Tbsp salt
  • 1/2 Tbsp black pepper
  • 1/2 Tbsp black garlic pepper
  • 2 Tbsp nutritional yeast
  • 2 Tbsp olive oil
  • 1 Oz green onion chopped
  • 1 Oz cilantro chopped
  • 2 Tsp red chili flakes

Instructions

  1. Rinse and prep your veggies

    sweet potatoes black beans and vegetables high protein bowl Healthy vegan/ vegetarian recipes for meal prep and weight loss
  2. Peel the sweet potato skin off if you want

  3. Cut the sweet potatoes into a quarter inch thick slices

  4. Toss them in oil and spices

  5. Preheat the oven to 350 degrees F

  6. Bake the sweet potatoes first (on a sheet pan) for 15 minutes 

  7. Carefully pull out the sheet pan and add the rest of the vegetables

    sweet potatoes black beans and vegetables high protein bowl Healthy vegan/ vegetarian recipes for meal prep and weight loss
  8. Bake everything for another 15 minutes

  9. Garnish with green onions and cilantro

Recipe Video

Try meal prepping this recipe into 3 healthy portions! See secondary recipe instructions for ingredients.

Thank you for visiting Anyreasonvegans plant based diet recipes.