Oct 16, 2012

Garlic Sweet Potato Mash



Sweet potatoes are often smothered in sugar and topped with more sugar, but this savory version will surprise you and your loved ones and keep them coming back for more!

Need a few good reasons to pass on plain old potatoes and get sweet on sweet potatoes instead? These orange tubers are one of the top food sources of vitamin A, which helps protect your peepers. It also contains vitamins C and B-6, fiber, copper and potassium.

Pair this with chicken, Salisbury Steak, Pork Chops, or Turkey Meatloaf. Double or triple this recipe and add it to your Thanksgiving menu.

Store sweet potatoes in a cool, dry, dark place and they’ll stay fresh for several weeks. Sweet indeed!



Garlic Sweet Potato Mash
Skinnytaste.com
Servings:
5 • Size: 3/4 cup • Old Points: 3 pts • Points+: 4 pts
Calories: 151 • Fat: 3.5 g • Carb: 27 g • Fiber: 3 g • Protein: 3 g • Sugar: 1 g
Sodium: 27 mg (without salt)


Ingredients:

  • 2 lbs (4 medium) sweet potatoes, peeled & cubed
  • 1 tbsp butter
  • 3 cloves garlic, crushed
  • 1/2 cup 1% milk
  • 2 tbsp light sour cream
  • salt and fresh cracked ground pepper, to taste

Directions:

In a large pot boil sweet potatoes in salted water until tender, drain in a colander.

Meanwhile, melt butter and sauté garlic until lightly golden. Return potatoes to the pan, add milk and sour cream; mash until smooth and creamy. Adjust salt and pepper to taste.

Nutritional information for sweet potatoes provided by Heather K Jones, RD (aka The Diet P.I.).

100 comments :

  1. I love sweet potatoes and prefer them savory to sweet. I can't wait to try this recipe. Have you ever mashed them with some butter, lime juice, and cilantro? If not, try it. They are amazing served this way! Very tropical, and the lime juice really complements their natural sweetness.

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    1. So "+1" on Heather's suggestion...the lime/cilantro would be heaven...Gina...your recipe is superlative and so very well explained as usual. This screams Fall and is perfect and a light take on the oft-seen "heavy mashes" at this time of year. Thanks for another "win" in the side-dish category!

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    2. Hi Heather, can you add the amount of ingredients that you use for the tropical version? Thanks!!

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    3. So far, I am convinced that the best way to eat sweet potatoes is baked with a little butter and salt.... simple and delicious! I can't wait to try both of these savory ideas.

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  2. Yum! Savory sweet potatoes are the best. These look delicious.

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  3. This doesn't sound too bad!

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    1. LOL! I had the same reaction! I'm not normally a fan of sweet potatoes. My husband loves them! I always think they're too sweet but this may work for me!!

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    2. If you normally don't like them, then this is the recipe for you! Try them!

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  4. Sounds delicious! Where was this recipe when I made mashed sweet potatoes on Sunday night? I'll remember this for next time. :-) Thanks!!

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  5. Yum! These look awesome.

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  6. Yummy! Love my sweet potatoes with some CUMIN - absolutely delicious - ever tried that?

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    Replies
    1. Yes, sometimes I add chipotle for a spicy side.

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  7. Could I make the recipe without the sour cream and without a substitute? If I halved it, is the one tablespoon of sour cream totally necessary? Would I need to sub Greek yogurt in for it (I dislike the way sour cream tastes :) ) or could I just do the half recipe without substitution?

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    1. You can do it without, I like adding it to make it a bit creamier since I'm cutting back on butter and milk.

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    2. Greek yogurt to replace sour cream every time ftw!

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  8. What about using fat free sour cream and skim milk to help reduce the fat content? Do you think it would still turn out okay?

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    Replies
    1. Sure, a little less creamy but would still be fine.

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  9. This sounds delicious! I'm a new fan, btw. Stumbled across your website via Ziplist and have now tried several of your recipes. All were delicious!

    We had the lemon oregano chicken w/ feta last night. And I've made the huevos rancheros twice now.

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    1. Wonderful, I'm so glad you found me!

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  10. I do a similar preparation of mashed white potatoes and butternut squash or sweet potatoes, but instead of sautéing the garlic, I roast a head or two in the oven. So much flavor!!! I've never done it this way but I bet it's also delicious!!

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  11. I actually never liked sweet potatoes much growing up because they were always smothered in sugar -- But I have grown to love them when they are savory like this! Sounds great!

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  12. Could i used greek yogurt instead of the sour cream?

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    Replies
    1. As this recipe is already Skinny-fied, realize that you can cut back further on any ingredient, but know that you are probably cutting back on taste which is important to maintaining a healthy lifestyle.

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  13. Is this sweet potatoes or yams? It looks like yams to me so just checking I wanna make this tomorrow night!

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    1. True yams only come in white, purple, and a sort of reddish color in terms of flesh color. What you're thinking of yams are actually truly sweet potatoes which come with white or orange flesh. They're just commonly mislabeled and called yams in the U.S.—the USDA calls the orange ones yams to differentiate from the white variety of sweet potatoes, for some reason. :)

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    2. These are sweet potatoes, I'm sure yams would work as well.

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  14. I love the way roasting vegetables brings out deeper flavors. So when I make mashed sweet potatoes, I roast them for about an hour at 450, then mash them up (skins and all for extra nutrients!) with a potato masher, a fork, or an immersion blender. I often use cinnamon and nutmeg - will have to try chipotle and/or cumin!

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    1. I always buy the smallest (less stringy) and roast in the oven at around 250 degrees for several hours (cover pan with foil). Then use the sweet potato anyway you want. Or, toss them in the frig to use during the week. Most of the sugar is in the layer of the skin closest to the potato. Delicious!

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  15. I just bought sweet potatoes last night, and will definitely be trying this! I found your website on Pinterest a couple months back and have been making Skinnytaste meals a few times a week ever since!

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  16. looks great! I'll be trying this, I have a steamer on my counter, and will use that instead of boiling, that way I will keep the nutrients.

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  17. How long do you boil the potatoes?

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  18. Yum oh yum! I love garlic mashed potatoes and I love sweet potato, so YES.

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  19. I love cooking with Sweet Potatoes - they are so easy to prepare low-fat!

    In the past I've used Cinnamon & Splenda Brown Sugar for a sweeter version. As a protein junkie, I'd swap out the sour cream for some non-fat greek yogurt to really pump things up :)

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  20. I just made these for dinner. Delicious and so easy! I added a handful of cilantro and 1/4 tsp pumpkin pie spice for a little Caribbean flair. Turned out great!

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  22. This sounds yummy Gina. My biggest beef against sweet potatoes is the sweetness as I greatly prefer savory and spicy. To vary this a bit I'd try a little cracked fennel seed, cracked coriander seed and/or cracked cumin seed along with the cracked pepper.

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  23. This looks great. I grow sweet potatoes, but eat them infrequently, as they are really too sweet for me even without added sugar etc. I am always trying to come up with ways to balance out their natural sweetness. I hate to give up on them because they are so good for you and really easy to grow. Easier than butternut squash, which I like better.

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  24. I grew up hating sweet potatoes as a kid (we only had them in casseroles smothered in sugar and butter) but after a short stint going paleo, I started eating them with nothing but garlic! I just microwave mine for six minutes and smother it in Garlic and Herb Ms. Dash and I'm DONE for a good snack, or even a small lunch depending on the size of my potato.

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  25. I've been making roasted sweet potatoes for years and prefer them to the sugary casseroles. I dice the potatoes, drizzle with olive oil, add a generous amount of minced garlic, and sprinkle with sea salt and cracked pepper. Roast uncovered. Solo delicious!

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    1. Oops. That's 'so delicious!'

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  26. I am going to have to make this! I'm also on the hunt for apple recipes. I created a tribute post to apple season with these scrumptious photos:

    http://bohochiccafe.blogspot.com/2012/10/apples-on-my-mind.html

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  27. made this recipe with mashed butternut squash. It was fantastic.I'll try the sweet potatoes next.I love your site since I discovered it last week.I just got a laptop last year for the first time. I'm 85 yrs young and Ive always loved to cook. I've been a lifetime member of W.W
    for many yrs.

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    1. Thanks twinshirl!..I was just going to ask whether this could be done with butternut squash as well!...This would make it much lower if one considers the glycemic index levels..Also, I suggest whole-heartedly the use of fromage blanc 0% or a non-fat greek-style yogurt. This site is fantastic..and one gleans so many options/ideas in the comment section alone!

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    2. I'm so happy you all enjoyed this! Greek yogurt would be great too!

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  28. Great! Now, I'm torn. I was going to make BBQ chicken with grilled corn and baked beans, but now I'm thinking I need to make this instead. Or perhaps I should pair it with one of your other dishes and still do my BBQ dish. Decisions, decisions. It's always difficult when there are so many delicious (and healthy) choices available.

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  29. Wow .... What a delight!
    Although I like sweet potatoes and garlic mashed never done this, but now I do. I loved the recipe. Kisses Gina

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  30. I love your site! You have some of the best recipes.

    I have been making this for years. Everyone that tries it loves it. Most can't believe that anyone would put garlic in sweet potatoes. I usually wrap a whole head of garlic in aluminum foil and bake or throw on the grill. After it cools you can grab a clove and just squeeze out the garlic. Baked sweet potatoes are just as good with a little butter and a couple cloves of garlic.

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  31. I want to try this recipe, but have a dairy allergy... do you or any other commenters have substitution suggestions? Can coconut milk be used instead of the 1%? How would you sub for the sour cream?

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    1. You can use chicken broth in place of the milk and sour cream. It will be less creamy, but still very good.

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    2. You can use coconut milk, or almond milk. The sour cream isn't essential to the recipe.

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  32. My hubby LOVES sweet potatoes but I have only made them once in my life and that was recently to puree for baby food! I'm not a fan of them sweet at all but I LOVE potatoes so I bet a savory version would be quite tasty. I just might jump outside my comfort zone and try it! Thanks Gina!

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  33. Hmm maybe I will make this tonight with some winter squash I have

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  34. I am gonna make this - looks so good!

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  35. Yum! I'm going to make this dish for Thanksgiving!

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  36. I am going to try this with your pork chop and apple sauce recipe in place of the skinny buttermilk mash (just for a nice change!!) I have been using your website for a couple months now and I have been menu planning each week for about 5 weeks and all my meals come from your website...its a bit of an effort to convert some measurements as I live in the UK but its worth the research lol
    Thanks for all your hard work and sharing Gina xxx

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  37. I love sweet potato soufflé but I also love to experiment with my food. I made these potatoes tonight and my entire family LOVED them. My hubby even requested that I make these in place of the soufflé for Thanksgiving. Thanks for another winning recipe!

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  38. These were so delicious! I am a huge fan.. I use your recipies at least 3 times a week! My boyfriend loves everything

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  39. I, too, prefer my sweet potatoes, also winter squash, savory instead of sweet. Don't get me wrong, at Thanksgiving I make a sweet potato mash that has lots of butter, cream, brown sugar, cinnamon and nutmeg with a pecan struesel topping & I enjoy that, but it's soooo not healthy that I only do it once a year. The rest of the time, I choose savory. A couple of days ago, I did a post on my blog for savory acorn squash. I oven-roasted it with olive oil, onions, garlic, rosemary, crushed black peppercorns, & a little fennel, and topped with freshly grated Parmesan cheese. It was so yummy! Thanks for sharing your recipe! I will definitely be giving this a try!

    Anita
    http://theunabashedkitchenwench.blogspot.com/

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  40. How have I never thought to mash sweet potatos before!?

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  41. This recipe was so incredibly good that my husband and I have decided to substitute the mashed sweet potatoes for the sugary, marshmallow-covered ones for Thanksgiving. What a great recipe.

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  43. Gina, this looks amazing!!!! :)

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  44. ... Oh God. I love sweet potatoes. Need. To. MAKE!

    Natalya, Ruff House Art

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  45. I sometimes put a tiny dash of maple syrup and some ground cumin in my sweet potato mash. Highly recommend!

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  46. Just made these. Delicious! Thanks.

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  47. Can I do this w butternut squash?

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  48. made this tonight and it was great!!!

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  49. I made a double batch of these yesterday with your roasted chicken. They were delish! I took the leftovers and made the parmesan mashed potato patties. They were awesome! My picky kids and husband liked them even better today!

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  50. Sweet potatoes are one of my FAVORITES!!! THANK YOU SO MUCH FOR THIS AMAZING RECIPE!!! :D

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  51. I made these for dinner on the weekend. My Family and friends both raved about them! Thanks!

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  52. ASchultz021210/24/12, 5:47 PM

    These were a perfect side!!!! So delicious. Thank you Gina!!

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  53. These turned out great. I used fat free milk and subbed fat free greek yogurt for the sour cream. I didn't have any and didn't want to run out for it. Either way, it was very tasty and a big hit for the my husband, who normally doesn't believe in sweet potatoes. I put the ingredients into the WW calculator and they came out to 5 points a serving. I did it using your ingredients and then my subs and it was still the same. Any ideas why that happened? I couldn't figure it out. Thanks as always.

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  54. Just made this for the first time, I am never making regular mashed potatos again. Thank you!

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  55. Any way to change this to a crock pot recipe?

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  56. I made these as a side for Thanksgiving as well, and I left out the sour cream. They turned out to die for... will definitely be making these again! So much better than traditional mashed potatoes! I never knew how much I loved sweet potatoes...

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  57. How long does this recipe take to make?

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  58. Super quick, super easy, and a crowd pleaser!!! They were delicious. I now prefer savory to sweet sweet potato mash!

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  59. Has anyone tried baking the potatoes in the crock pot then mashing them?

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  60. These were great! I used one of those microwavable sweet potatoes that come wrapped in plastic and these came together in under 10 minutes.

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  61. I loved them!! Bummer my kids didn't. :( I guess they are too used to the maple-flavored version. Thanks for a yummy recipe, and I'll try them again!

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  62. I tried this and unfortunately it was awful. I used a third of the garlic in the recipe and it was still like eating a mouthful of mush and garlic. Yuck!

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  63. This is a new favorite in our house! :)

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  64. I made this three times since 2013 began and it is a huge hit with the family. #4 is currently in the oven. It goes perfectly with my turkey meatloaf that's topped with real bacon.

    My version is 'skinnier' with fat-free Greek yogurt instead of sour cream and fat-free Half & Half instead of milk. I have nothing against fat at all. I just prefer my fat in meat like bacon and steaks. ;)

    Awesome recipe, Gina. Thank you! :)

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  65. Fresh take on the typical SWEET Sweet Potato! Thanks! My husband and I absolutely loved it.

    I paired this with Slow cooker BBQ Pulled beef sandwiches and broccoli slaw. Outdoor BBQ flavor on a Monday night.

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  66. I use two tablespoons of butter a pinch of cayanne and garlic delish!!!!!!

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  67. Loved this variation of sweet potatoes. I paired it with Skinnytaste Pork Chops with Shallots and Mushrooms. So good, and the BF (who doesn't eat pork) loved this and requested to have it again. Couldn't pin it fast enough. Thanks for all the great recipes.

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  68. I made the turkey meatloaf this am and its waiting for me to throw in the oven tonite. Then I saw these potatoes, doing them as well. Ive had the chicken parm meatballs, they were incredible.

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  69. Not a fan of "sweetened" sweet potatoes, so can't wait to try these!

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  70. My husband, who works in a restaurant and does not embrace cooking healthy items, said these are the best mashed potatoes, not just mashed sweet potatoes, but best mashed potatoes he has ever had. He asked where the recipe was and said we have to make these again. He saw that I cooked the diced sweet potatoes and was not looking forward to them.....until he tried the finished product. I told him the website I got the recipe from is awesome and that people love this website. I was very surprised at his reaction. I told him that all the credit goes to the recipe. You have great recipes.

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  71. Gina, I just absolutely love this site - it is my first go-to when I'm looking for a lightened up version of a recipe or just need ideas. Thank you so much for what you do - it has made a huge difference in my life! Gonna try this recipe, since my husband bought about 50 pounds of sweet potatoes from a farmer. Changing my lifestyle and learning to love them! I'm going to try your shepherd's pie with mashed sweet potatoes since we aren't doing white potatoes anymore.

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  72. Absolutely yummy and very quick and easy to make. Didn't use sour cream but it was still fab. thanks for sharing

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  73. These are so easy & quick to make. My family loves them, the kids eat them like they are candy! I've taken these to a potluck too and they were a hit! Thank you!

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  74. Tried this one out last night and my whole family found that garlic taste was overpowering and that it masked the yummy natural flavor of the sweet potatoes. I'd be interested to try out a maple version, but I wouldn't recommend this dish to anyone who doesn't like loads of garlic!

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  75. I just made this last night to accompany a boneless pork roast. I made roasted parsnips with apples also, so the savory aspect of this was perfect. I mashed it up with chicken broth, and added a dollop of sour cream. It was heaven.

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  76. Can i use almond milk in place of the regular milk?

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