Category Archives: Potatoes

Spiced Mashed Sweet Potatoes – Gluten Free

For me, a satisfying plate has three items on it. Normally a meat, a vegetable and a bread/rice/starch. I guess it comes from when I was in college and my favorite meal at the dorms was turkey (or chicken or beef), mashed potatoes and vegetables. I have been trying to make the most out of the foods I eat. While most foods, in moderation are alright for you, they don’t necessarily pack a nutritious punch, in ratio to the amount of calories it gives. For example, white bread…still my most favorite type of bread, while it is fine occasionally, it is more a luxury item for me. A slice of white bread, will cost you about 130 calories and aside from the simple sugars it provides, doesn’t give you much more, by way of health benefits and you will get hungry again, faster. Wheat bread, on the other hand, will cost the same (or similar amount) of calories but you have the added benefits of fiber and protein, which is better for your cholesterol and leaves you full longer. (These are my own personal opinions of food, after my own research).

I was making a Roasted Chicken for dinner and I was looking for a good side dish to go with it. I didn’t want to do the regular mashed potatoes because as much as I love mashed potatoes, besides the healthy properties of the skin, the rest is mostly starch. I decided on sweet potatoes instead. High in beta carotene, it is great for the eyes. It is high in antioxidants, anti-inflammatory, helps with healing, high dietary fiber helps control blood sugar and reduce cholesterol and are anti-bacterial and anti-fungal. Talk about a multi-tasking tuber! Long story short, here is the recipe 🙂 I hope you enjoy it as much as I did.


Spiced Mashed Sweet Potatoes




3 lbs of sweet potatoes

2 tablespoons of brown sugar

2 tablespoons of butter

1 tablespoon of lemon juice

1/2 teaspoon of cinnamon

1/4 teaspoon of all spice

1/4 teaspoon of nutmeg


  1. Preheat oven to 400 F
  2. Wash sweet potatoes and place them on foil lined baking pan (when sweet potatoes cook, they tend to be juicy)
  3. Bake sweet potatoes until they are soft (mine took over 1 hour–they were very large)
  4. When sweet potatoes are soft, remove skin and mash with remaining ingredients.



Filed under Gluten Free/ Gluten Free Suggestion, Potatoes, Side Dishes