I realize that it would have been a good idea to post a sweet potato recipe before Thanksgiving, but sadly I was too busy studying the effects of ohmic heating on different food items (oh wonderful food science). So I am going to sell this recipe to you as the perfect Thanksgiving antidote. It is naturally sweet from the potatoes, with no need to add anything crazy like sugar or marshmallows (yes non-American readers – they put marshmallows in their sweet potato over here!)
This recipe is extremely healthy with only 4 ingredients. The sweet potatoes are high in fiber, vitamin B6, and potassium, and very high in Vitamins A and C (although the vitamin C will probably be destroyed in the cooking process).
The garlic contains a compound called Allicin, which provides several excellent health benefits. Garlic has been shown to lower blood pressure and cholesterol, prevent and reduce the severity of the colds and flu, prevent oxidative damage in the body, and even minimize bone loss in women.
So without any further need for introduction, I present to you, garlic sweet potato mash.
Garlic Sweet Potato Mash
- 1 lb sweet potatoes
- 1 tbsp olive oil
- 3 cloves garlic, crushed
- 1/3 cup milk (80 ml)
- Salt and pepper to taste
1. Peel the potatoes and chop into 1″ cubes.
2. Cook the potatoes in boiling water until tender, around 8 minutes.
3. Meanwhile, heat the olive oil over a medium-low heat. Add the garlic and cook gently for 2 minutes. Set aside.
4. Drain the potatoes and put them back in the pan.
5. Add the milk and garlic to the potatoes and mash until smooth.
6. Add salt and pepper to taste.