Mashed Sweet Potatoes with Rosemary

By Sally Cameron on October 30, 2011

basics and how-to, holiday dishes, Side Dishes, the daniel plan, vegan, vegetables, vegetarian,



Considered a superfood, sweet potatoes are a powerhouse vegetable packed with flavor and nutrition. Skip the marshmallows, brown sugar or maple syrup. They don’t need it. Simply simmer until tender, then drain, mash and add a little butter or olive oil. Fresh chopped rosemary is a nice addition. Mashed sweet potatoes make a healthy side dish any time of the year and are a good basic to have in your file.

 Yams or Sweet Potatoes?

One of the oldest vegetables known to mankind, sweet potatoes (really a tuber, not a potato) are filled with magnesium, potassium, vitamin C, iron, copper and the antioxidant beta-carotene, not to mention fiber. Sweet potatoes are a healthy carb to add to your diet.

Sweet potatoes or yams? While many people use the term interchangeably, sweet potatoes and yams are two different vegetables. What we buy here in the US are really sweet potatoes, not yams, so I am told. True yams do not grow in the US. More starchy and less sweet, you might find them at an ethnic grocer.

Prep Work

Large, long and rounded with pointy ends, sweet potatoes can be a challenge to safely cut up for cooking. After peeling them, cut them in half across the middle for a more manageable size.

From there, cut a slice off the long side to give you a flat edge. Lay the sweet potato flat on your cutting board for stability.

Now, cut those pieces into long planks about a 1/2” – 1” wide. From there, cut the planks into a medium dice. The smaller you cut them the faster they will cook.

Simmer, Then Whip

Once all of your potatoes are cut into small cubes, place in a large saucepan, pot or Dutch oven and cover them with cold water and add a little salt. Bring to a simmer and cook until the potatoes are very soft when pierced with a sharp knife tip. With the small size of the cubes, it won’t take long. Last time I made them it was ten minutes.

Drain, allow to steam dry for a few minutes in the hot pan, then mash with an electric hand mixer until creamy and smooth. Add a little butter or olive oil and rosemary. Season with salt and pepper and serve. If you’d like more of a garnish, chopped, toasted pecans work perfectly.

So skip the overly-sweet traditional casserole with marshmallows, brown sugar, spices and maple syrup and make a healthy dish instead. Save the sweets for a splurge at dessert.

A Note on Tools

A note on tools: You can use a stick or immersion blender with a whip attachment to whip the sweet potatoes. If you do, be sure to cook and whip your potatoes in a tall pot. I use an All-Clad 7 quart tall stock pot. If you don’t, you could end up wearing the potatoes.

You can also place the pot in the bottom of a sink to contain splatter. Start at a low speed and increase speed gradually for control.

For using a handheld mixed as I am doing in the photo above, I cooked my potatoes in a 5 1/2 quart Le Creuset.

Additional links on tools, recipes and information


Leave a Comment
Jesica @ pencil kitchen | October 30, 2011 at 11:50 pm

Healthy healthy indeed… I love sweet potatoes on its own and have never had it mashed… Something new to try :)

Anna | October 31, 2011 at 12:21 am

Love your trivia there about sweet potatoes. Loved these tubers even more. Energy boosting dish with vitamins and minerals too! I am sure the rosemary as spice is heavenly! Great post! Look forward to more great dishes…

    Sally | October 31, 2011 at 11:12 am

    Thanks Anna, and I enjoyed your post on Halloween trivia!

Carrie | October 31, 2011 at 6:14 am

I love your presentation of these sweet potatoes – so pretty! The rosemary/toasted pecan combination sounds lovely.

Editorial Team | Healthy Aperture | October 31, 2011 at 7:46 am

These look delish. We love them.

    Sally | October 31, 2011 at 11:06 am

    Thanks Healthy Aperature! Thanks for your comment. Nice to discover you. As I focus on healthy cooking, I’ll begin to submit the weekly photo to your site for possible inclusion.

Pingback: Lets Have Fun - Healthy Mashed Sweet Potatoes with Rosemary | Funny-Headlines.Com
lo | November 7, 2011 at 2:23 pm

I’m such a fan of the humble sweet potato, and I’m wild about rosemary — so you’ve got me with this one. I’m also always thrilled to see sweet potato recipes that allow the potatoes to stand on their own sweetness. Kudos!

marla | November 16, 2011 at 4:35 am

Love it!! Linking back to this today :)

Kelly | December 6, 2011 at 10:00 am

We made this dish at Thanksgiving and added about 1/4 C chopped raisins. We couldn’t believe how deliciously rich they were and yet still so healthy! Our tradition used to involve marshmallows and brown sugar, but we will now have a new, healthier tradition. Thanks Sally!!

    Sally | December 6, 2011 at 10:50 am

    Great idea Kelly! Thanks for reporting back!

    Sally | July 11, 2012 at 1:20 pm

    Thanks Kirsten! So simple and good, not to mention good for you.

Brandi Koskie | October 5, 2012 at 7:41 am

Hi Sally!

We included your recipe in this week’s Health Buzz round up at

Tried to tweet it to you but the page appears to be expired. Thanks! – BK

    Sally | October 7, 2012 at 2:43 pm

    Hi Brandi! Thanks! My twitter is @FoodCentricLife. Glad you liked the recipe.

Erin | December 23, 2013 at 7:17 pm

The fresh rosemary is wonderful!

Thanks for this recipe. Quick, simple and so delicious! I’ll make it often.

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