Sweet potatoes are full of Beta-carotene, which is a carotenoid and antioxidant that promotes night vision and overall good eyesight. Sweet potatoes are also loaded with vitamins C and E. Diets that are rich in these vitamins can help prevent or delay the development of cataracts and macular degeneration.

Course: Side Dish
Cuisine: American
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 6
Calories: 169 kcal


  • 2 lbs sweet potatoes peeled and cut into 1-inch pieces
  • 1/4 - 1/3 cup milk
  • 2 tbsp salted butter
  • 1/4 tsp Kosher salt or sea salt


  1. Bring a large pot of salted water to a boil. Carefully add the sweet potatoes. Reduce heat to medium and cook, uncovered, for 15 minutes or until sweet potatoes are fork-tender.
  2. Drain the sweet potatoes in a colander, shaking to remove all of the water. Place the sweet potatoes in a large bowl and add ¼ cup milk, butter, and salt. Use a potato masher or hand blender and mash potatoes until smooth. Add additional milk, if necessary. Serve warm.

Recipe Notes:

If the basic mashed sweet potato is too boring for you, here are a few other ways you can change them up:

  • Serve with brown butter or honey butter
  • Top with candied pecans or toasted pecans
  • Sweeten with pure maple syrup or brown sugar
  • Sprinkle in ground cinnamon and/or nutmeg
  • Add in fresh rosemary and roasted garlic
  • Stir in Parmesan cheese, Gruyere cheese, white cheddar cheese, or even a little blue cheese
  • Spice them up with chipotle peppers
  • Add chopped bacon


Recipe source, Discovery Eye Foundation

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