Brown Sugar Cinnamon Mashed Sweet Potatoes (2 Ways)

I love switching up my starches with sweet potatoes! They are a great source of complex carbohydrates as well as vitamin A (how they get their color). Pair these with a protein and veggie for a balanced meal.

Fueling notes:

  • This recipe makes ~8 servings
  • Per serving, this recipe packs 40 g of carbs, 3 g of protein, and 5 g of fat, and 6 g of fiber.
  • Pre-workout: have within 60 minutes of your session or >1-2 hours before if you add a protein.
  • Post-workout: add 7-10 grams of protein (1-1.5 oz) per serving for ideal 3-4:1 ratio of carbs to protein. Have post-workout meal within 1-2 hours of your session.

The Stuff

  • 3 lbs of sweet potatoes
  • 1/4 cup margarine or butter
  • 1/4 cup brown sugar
  • Cinnamon and nutmeg to taste
  • Salt to taste

The Steps

You can makes these on the stove or in the oven (even the microwave if you reduce the amount). If you want them to be super smooth, use a blender or hand mixer!

Stovetop method:

  1. Peel the potatoes, cut into uniform chunks, and place in a pot
  2. Cover potatoes with water and bring to a boil
  3. Boil for 20 to 30 minutes or until fork tender and drain
  4. Drain and mash with the rest of the ingredients

Oven method:

  1. Preheat oven to 425 degrees
  2. Prick the potatoes with a fork and place on a baking sheet
  3. Bake for about 45 minutes or until soft
  4. Peel and then mash with the rest of the ingredients

Did you make it? I’d love to see how it turned out! Tag @climbingdietitian on instagram.

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Published by Chiara

I’m a rock climber and registered dietitian teaching fellow climbers to become the strongest and happiest versions of themselves with evidence-based fueling strategies and by making peace with food.

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