People with kidney problems should also take note of how much potassium they consume. Sweet potatoes are an excellent source of beta-carotene. Learn how to make the most of your Keto diet and exercise routine with our exercise tracker. The 20152020 Dietary Guidelines for Americans recommend that adults aged 19 years and above consume 22.4 g to 33.6 g of fiber each day, depending on their age and sex. This article explains the differences between raw and regular honey. Theyre also high in antioxidants that protect your body from free radical damage and chronic disease. A great idea to try in place of traditional mashed potatoes. Mashed Sweet Potato (1 cup, mashed) contains 58.1g total carbs, 49.9g net carbs, 0.5g fat, 4.5g protein, and 249 calories. Urgh. Nutrients MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025, Mediterranean Roasted Eggplant with Tomato Sauce, 4 Have you ever asked yourself, "How much weight can I lose in a month?" Mashed Sweet Potatoes - Sweet Potato Mash Recipe | Downshiftology We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. Sweet potatoes are rich in beta carotene and anthocyanins, antioxidants that may help prevent vision loss and improve eye health. Thanks!! Eating foods rich in beta carotene, such as orange-fleshed sweet potatoes, may help prevent this condition (22). Why is dietary fiber important? Sweet potato also contains B vitamins, calcium, and other essential vitamins and minerals. Sweet potatoes are a versatile root vegetable that can be prepared in many ways. Meal prep: Everyday breakfast with sweet potato hash, Sweet Potatoes 101: Nutrition Facts and Health Benefits. The following nutrition information is provided by the USDA. Appendix 7. The fiber and antioxidants in sweet potatoes can be beneficial for gut health. It just makes me want to stay in bed and be lazy. I did eat quite a bit. One 124 g serving of sweet potato provides 12.8 mg of vitamin C. Current guidelines recommend a daily intake of 75 mg of vitamin C for adult women and 90 mg for adult men. Choline: Fact sheet for health professionals. They contain fiber, potassium, and many other vital nutrients. 17.83% carbs, 0.14% fat, and 0% alcohol. Not for me, obviously. Here are some of the ways in which they may benefit a persons health: In one 2008 study, researchers found that an extract of white skinned sweet potato improved insulin sensitivity in people with type 2 diabetes. N/A will display when nutrient data is unavailable, Please note: nutrient values are subject to change as data is updated, Nutrients will display if the data is available. I cant wait for these sex pots to grace the shelves of my freezer. Like any carbohydrate source, be sure to practice portion control if weight loss is a priority. Get more tips on foods to lower blood pressure here. Hi Ashlee! Potatoes are incredibly popular worldwide, but they've managed to stir up some controversy. Your body cannot digest either type. A person who consumes little or no vitamin C can develop scurvy. We avoid using tertiary references. Nutrition facts The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are ( 5 ): Calories: 86 Water: 77% Protein: 1.6 grams Carbs: 20.1 grams Sugar: 4.2 grams Fiber: 3. Are sweet potatoes more fattening than white potatoes? Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. How does this food fit into your daily goals? Wash and dry the fresh produce. Find savings in your area and discover new ways to prepare budget-friendly foods. sweet potatoes, 3/4 Mash the potatoes with a fork or potato masher. Line a loaf pan or small square pan with parchment paper and set aside. 249: 100 g. 76: 1 g. . Certain types of soluble fiber known as viscous fibers absorb water and soften your stool. Potatoes are a good source of this essential nutrient your body uses to make protein, store energy, and keep your cells stable and healthy. Now I can say I had my veggies. Mashed Sweet Potatoes | MyPlate The body converts it into the active form of vitamin A. Antioxidants may help reduce the risk of various types of cancer, including prostate and lung cancer. Sweet Potatoes - CooksInfo I think I added mini chocolate chips too. This article examines the benefits and key differences of. How does this food fit into your daily goals? Calories In mashed sweet potato Calories: 144, Fat: 0g, Carbs: 32g, Protein: 3g, Fiber: 4g Calories In Mashed Sweet Potato and Parsnips Calories: 110, Fat: 0g, Carbs: 27g, Protein: 2g, Fiber: 3g Calories In Ginger Mashed Sweet Potato Calories: 94, Fat: 2g, Carbs: 18g, Protein: 1g, Fiber: 3g Calories In Mashed Sweet Potato Studies have shown that vitamin A deficiency increases gut inflammation and reduces the ability of your immune system to respond properly to potential threats (30). The antioxidants in sweet potatoes may provide gut benefits as well. Make life simple with our weekly meal planning tools based on your macro targets. 7 /9. You can learn more about how we ensure our content is accurate and current by reading our. Here are 6 surprising health benefits of sweet potatoes. T minus something until I veg out! Yum! 4-Ingredient Sweet Potato Brownies - Nutrition By Mia Save on Giant Foods Mashed Potatoes Garlic Order Online Delivery | Giant There are 249 calories in Boiled Sweet Potatoes - 1 cup, mashed (328g). Drain the water off the potatoes. A1 Mashed Sweet Potato 1/4 Cup - Accurate. Sweet Potatoes vs Yams: Whats the Difference? Amount of calories in Sweet potato: Calories: Calories from Fat (%) % Daily Value * . Im so excited to have all the ingredientsbut always looking for opportunities to add protein. Build healthy eating habits one goal at a time! Baked Sweet Potato Pudding Recipe: How to Make It - Taste Of Home The best part is that no butter, oil, flour or sugar was needed to provide the amazing taste and texture- The mashed sweet potato and proportions of other ingredients are to thank for it! An official website of the United States government. Combine the mashed potatoes, beaten egg, breadcrumbs, spices, shredded cheese, and chopped veggies in a bowl. While white potatoes are higher in potassium, sweet potatoes provide. A creamy comfort food that is quick and easy to prepare! What a great addition personally made sweets from you!? Baked Sweet Potatoes Nutrition Facts and Health Benefits - Verywell Fit An official website of the United States government. Sweet potato, casserole or mashed. Bring the water to a boil on medium heat. Peel the potatoes, and cut them into chunks. 1. Top with optional chocolate chips and place in the oven. #sevenpoundsstrong. Sweet Potato Nutrition Facts One large sweet potato (180g) provides 162 calories, 3.6g of protein, 37g of carbohydrates, and 0.2g of fat. 80.65% Water 1.38% Protein 17.83% Carbs 0.14% Fat 0% Alcohol Detailed Nutrition Facts Macronutrients Minerals Vitamins Other Carbs & Sugars Fats Amino Acids Boiled Sweet Potatoes It also supports the nervous system. Im anxious to try this recipe out in my picky eaters! However, they are not related. Brownies as part of food prep? This is a detailed review of sweet potatoes, looking at the nutrition facts and health benefits. Bake potato slices for 25 minutes. Just 1 . salt, 1/4 23.37% carbs, 0.2% fat, and 0% alcohol. Sweet potato Canned, mashed 1 cup 257.5 Calories 59.1 g 0.5 g 5.0 g 4.3 g 0 mg 0.1 g 191.3 mg 13.9 g 0 g. . Theyre also incredibly rich in beta carotene, which is converted to vitamin A to support good vision and your immune system. . Cut off and discard the bottom 1/2 inch of the broccoli stem; cut the broccoli into small florets. Eating sweet potato skin can increase its nutritional value. Potassium Rich Foods: 18 Foods High in Potassium - Healthline Sweet Potato Glycemic Index: Boiled, Roasted, Baked, and Fried - Healthline They were a bit hard to cut out of the oven, but straight from the freezer are just delicious. Vitamin C: Fact sheet for health professionals. A pie chart showing the macro nutrient componenets for Boiled Sweet Potatoes. On the other hand, non-viscous, insoluble fibers dont absorb water and add bulk (6). Mix together and pour into a greased 13x9 inch baking dish. a printable version of your individual recipes? Your email address will not be published. 2,000 calories a day is used for general nutrition advice. Sweet Potato Tuna Cakes {Gluten Free} - Unbound Wellness This article determines. Home; Service. Can Type 2 Diabetes Be Reversed with Keto? Cook the potatoes on medium heat for 15 minutes or until tender. Calorie Goal 1938 Cal 62/2000Cal left Fitness Goals: Heart Healthy Dietary fiber intake and type 2 diabetes mellitus: An umbrella review of meta-analyses. 258 Calories 8% Protein 90% Carbs 2% Fat 0% Alcohol What is this food made of? Carb Manager Menu. Thanks so much for your kind words- There should be an option to print right above the recipe , Just copy & paste the text you want into a Word doc . Antioxidants and cancer prevention. I ate a lot of sweet potato cheesecake and pie. Sweet Potato Casserole Dessert - Allrecipes I also had three servings of pie on Thanksgiving. Together with other antioxidants, it can help protect the body from a variety of health conditions. Im old school. But potatoes are a rich source of vitamins, minerals, and. Repeat until you make 24 veggie bites. Animal studies have shown that sweet potatoes may improve brain health by reducing inflammation and preventing mental decline. Features Submenu Macros Tracker With the best macro tracking app for the Keto diet, never be left wondering if you're "doing Keto right". 2023 Healthline Media LLC. And no food hangovers here, but I wish I had something to explain why Ive been dragging so hardcore in the morning. Food Tracker . 1 Calories : 162 Fat : 0.1g Sodium : 71mg Carbohydrates : 37g Fiber : 3.9g Preheat the oven to 180C/350F and grease a loaf pan and set aside. Sprinkle streusel mixture over sweet potatoes. Were talking not kale chips or salad but traditional German Grnkohl with a certain kind of greasy sausage (Pinkel) and meat. Put the potatoes in a medium bowl. Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity (29). These look so soft, so luscious, so..delicious. Maybe I should do a protein bar of this ha! Put the potatoes in a medium bowl. (2019). Mix with a rubber spatula until fully combined. Stir in the 2 tablespoons chives. Just the potatoes mashed Or use them after adding milk etc? Spinach is one of the most nutrient-dense vegetables. Our team thoroughly researches and evaluates the recommendations we make on our site. Sweet Potato - 1 cup, mashed USDA Nutrition Facts Serving Size: cup, mashed (328 g ) Amount Per Serving Calories 249 % Daily Value* Total Fat 0.5g 1% Saturated Fat 0.1g 1% Trans Fat 0g Polyunsaturated Fat 0.2g Monounsaturated Fat 0g Cholesterol 0mg 0% Sodium 89mg 4% Total Carbohydrates 58g 21% Dietary Fiber 8.2g 29% Sugars 19g Protein 4.5g Mash the potatoes with a fork or potato masher. Here's a detailed look at potatoes and their health, While eating raw potatoes may be linked to several benefits, there are also some safety and nutrition concerns to consider. thanks! Try out my four ingredient flourless protein brownie recipe- Use sweet potato instead, it works a treat , Are these the same brownies you gifted to the Hubby and I because if so, THEY ARE AMAZING. Some claim that raw honey is healthier than regular. In the oven, the sweet potatoes will take 40 to 60 minutes. Carb Manager's content is for informational and educational purposes only. Is the ketogenic diet right for autoimmune conditions? Pour the mixture into the greased pan and bake for around 20 minutes or until cooked through. Both sweet potatoes and white potatoes are nutrient-dense carbohydrate choices. Percentages are based on a diet of 2000 calories a day. Medium dice the potatoes. Thanks for stopping by The Big Mans World. Mash together thoroughly. Sweet potato, mashed, canned nutrition facts and analysis. Nutrition Facts 3/4 cup: 324 calories, 14g fat (8g saturated fat), 100mg cholesterol, 111mg sodium, 46g carbohydrate (23g sugars, 5g fiber), 6g protein. Place the foil pouch onto a baking sheet and bake until the potatoes can be pierced with a fork. Calories in 1 cup of mashed Sweetpotato and Nutrition Facts - FatSecret The levels of insulin resistance improved in those that consumed the sweet potato. (2019). I ate them for lunch. Sweet potatoes lower the fat and calories in this recipe while retaining the moisture and increasing the vitamins, minerals, antioxidants & filling fiber. Some people use the terms sweet potato and yam interchangeably. Therefore, eating antioxidant-rich foods is good for your health (4). Drain in a colander set in sink. 1/4 Cup Roasted Cubed Sweet Potato - MyFitnessPal MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025, 1/2 cup prepared potatoes, 1/8 of recipe (151g), 2 Diabetic Mashed Potatoes And Cauliflower | DiabetesTalk.Net Yum! A1 Mashed Sweet Potato 1/4 Cup - Accurate. Sweet potato, mashed, canned contains 0.1 g of saturated fat and 0 mg of cholesterol per serving. Subscribe to get my recipes directly to your inbox, can sub for any nut or seed butter of choice. Their natural sweetness pairs well with many different seasonings, and they can be enjoyed in both savory and sweet dishes. teaspoon Sweet potatoes have a naturally sweet and creamy taste. One cup, or 200 grams (g), of baked sweet potato . Add the sweet potato, eggs, coconut flour, arrowroot, and seasonings. They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked. The Potatoes. Microwave on high for 2 minutes. Join for free! Find out more about vitamin C and why we need it here. I never thought to eat this raw but without eggs, of course it would work! Put the potatoes in a medium saucepan with enough water to cover them. Christina Heinritz on Instagram: "Sweet Potato Shepherd's Pie A . I love the blog community for that! Preheat the oven to 180C/350F. Call Us Today! In Carb Managers Keto Academy youll learn to cook Keto and get all our best tips for low-carb health. Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network. Bring to a boil over medium high heat, then reduce heat to medium and cook until potatoes are soft and tender, about 20 minutes. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, kidney beans, acorn squash, kohlrabi, and yuca. Sweet potatoes are incredibly rich in beta carotene, the antioxidant responsible for the vegetables bright orange color. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. In a high-speed blender or food processor, combine all the ingredients and blend well until a smooth brownie batter remains. Potatoes, baked, flesh and skin, with salt. N/A will display when nutrient data is unavailable, Please note: nutrient values are subject to change as data is updated, Nutrients will display if the data is available. A 124 gram (g) serving of mashed sweet potato, or around half a cup, will provide about 2.5 g of fiber. They are high in many nutrients, and taste delicious. A low vitamin C intake may increase a persons risk of iron deficiency anemia. A 124 g serving of mashed sweet potato provides 259 milligrams (mg) of potassium, or around 5% of the daily requirements for an adult. All rights reserved. Sweet potato, baked, peel eaten, fat not added in cooking. Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts. Our website services, content, and products are for informational purposes only. This is a plant pigment that acts as a powerful antioxidant in the body. Bake brownies for 18-20 minutes, or until the brownies are cooked through. Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness known as xerophthalmia. Healthy Scalloped Potatoes - Food Faith Fitness salt, 1/2 Nutrition Facts for Boiled Sweet Potatoes - myfooddata Drain the water. Some soluble and insoluble fibers can also be fermented by the bacteria in your colon, creating compounds called short-chain fatty acids that fuel the cells of your intestinal lining and keep them healthy and strong (7). Mix brown sugar and flour together in a small bowl; cut in 1/3 cup butter until mixture is crumbly, then stir in pecans. 2010-2023 Wombat Apps LLC. When it comes to choosing between sweet and white potatoes, people should choose whatever they will enjoy more. thyme, 1/4 Find savings in your area and discover new ways to prepare budget-friendly foods. I just made a new brownie and added maybe a whole package of them..never a bad idea . Other ways to incorporate sweet potato into the diet include adding roasted sweet potatoes and pecans to a salad and topping it with balsamic vinegar, and adding sweet potato to pancakes or hash browns. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Antioxidants such as beta-carotene can help prevent cellular damage caused by unstable molecules called free radicals. Nutrition. Cook the potatoes for 20 to 25 minutes until they're soft. When buying and cooking sweet potatoes, it is important to check that the potato is firm with smooth, taut skin. Sweetpotato Nutrition Facts Serving Size 1 cup of mashed Amount Per Serving Calories 234 % Daily Values* Total Fat 6.68g 9% Saturated Fat 1.302g 7% Trans Fat - Polyunsaturated Fat 2.064g Monounsaturated Fat 3.024g Cholesterol 0mg 0% Sodium 123mg 5% Total Carbohydrate 40.94g 15% Dietary Fiber 6.6g 23% Sugars 16.63g Protein 3.98g Vitamin D - Calcium Can diet help improve depression symptoms? Vitamin C also supports the immune system and enhances iron absorption. For example, severe complications can arise if a person with impaired kidney function consumes more potassium than their kidneys can process. Since WHEN are chocolate chips optional?! Remove the brownies from the oven and allow them to cool in the pan completely, before slicing into pieces. Stir well. Learn what the terms cured and uncured bacon actually mean when you see them in the store. 93% carbs, 1% fat, and 0% alcohol. The fiber in sweet potatoes is also important. Vanilla Bean Mashed Sweet Potatoes - Rachel Cooks Sweet potatoes contain choline, a nutrient that helps with muscle movement, learning, and memory. Although cooking sweet potatoes slightly reduces their beta carotene content according to some older studies, they still retain at least 70% of this nutrient and are considered an excellent source (33, 34). Spinach. They also have anticancer properties and may promote immune function and offer other health benefits. teaspoon Neither are fattening when a person eats them as part of a well-rounded diet. Sweet potatoes are very easy to add to your diet. Remove protective film and stir. Build healthy eating habits one goal at a time! Free radicals are unstable molecules that can damage DNA and trigger inflammation. Every year, the Environmental Working Group rank products according to their likelihood of contamination. 2023 Healthline Media UK Ltd, Brighton, UK. Amount of net carbs in Sweet potato: . Not only are these four ingredient sweet potato brownies have no flour, they also are completely vegan, gluten-free, egg-free, paleo and refined sugar-free! One cup, or 200 grams (g), of baked sweet potato with skin provides (2): In addition, sweet potatoes especially the orange and purple varieties are rich in antioxidants that protect your body from free radicals (3). Gradually beat in just enough milk to make potato-cauliflower mixture light and fluffy. This novel blood clot treatment doesn't increase bleeding risk, Why young women have more adverse outcomes after a heart attack than young men, Gut microbiome appears to fluctuate throughout the day and across seasons, One-hour endoscopic procedure could eliminate the need for insulin for type 2 diabetes, New clues to slow aging? Boiled Mashed Sweet Potato 1/4 Cup - MyFitnessPal In a high-speed blender or food processor, combine all the ingredients and blend well until a smooth brownie batter remains. (Error Code: 100013) Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app. The https:// ensures that you are connecting to the official website and that any information you provide is encrypted and transmitted securely. teaspoon Sweet potatoes contain two types of fiber: soluble and insoluble (5). Homemade Baked Veggie Bites - It's a Veg World After All Place in medium sized stock pot and add enough water to cover the sweet potatoes by about an inch. Buying organic products or growing them at home are the best ways to minimize the risk of contamination. *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Healthline Media does not provide medical advice, diagnosis, or treatment. It's the best for peeling potatoes! Here youll find delicious HEALTHY recipes, inspirational travel, and lifestyle, all served with a side of cheeky banter. Learn more about their benefits and get some tips on how to, Jicama is a potato-like root vegetable with a slightly sweet taste. Sweet Potato Pie Recipe - Mostly Homemade Mom A 124 gram (g) serving of mashed sweet potato, or around half a cup, will provide about 2.5 g of fiber. 2,000 calories a day is used for general nutrition advice. Sweet potatoes are an excellent source of beta carotene, which can be converted to vitamin A and help support your immune system and gut health. White potatoes are slightly more caloric than sweet potatoes, but the difference is negligible. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits. Drain the cans of tuna and squeeze out the excess liquid. Jillian Kubala, MS, RD Answers represent the opinions of our medical experts. Oh nice! Scrape into prepared baking dish (or slow cooker) and heat as directed below. Test-tube studies have found that the anthocyanins they provide can protect eye cells from damage, which may be significant to overall eye health (23). Preheat oven to 400F. 3. I just had a ginormous plate of Thanksgiving leftovers. A1 Mashed Sweet Potato 1/4 Cup - Accurate Boiled Mashed Sweet Potato 1/4 Cup Serving Size: 0.25 Cup 62 Cal 92% 14.5g Carbs 1% 0.1g Fat 7% 1.1g Protein Track macros, calories, and more with MyFitnessPal. If you buy through links on this page, we may earn a small commission Heres our process. The fiber content in sweet potatoes can help prevent constipation and promote regularity for a healthy digestive tract. Preheat the oven to 180C/350F and grease a loaf pan and set aside. Roast sweet potatoes to bring out their natural flavor, and eat them without toppings. Easy Creamy Mashed Sweet Potatoes - Inspired Taste They are a good source of fiber, potassium, vitamins, and other essential nutrients. Last medically reviewed on November 15, 2022. If desired, use a hand mixer to achieve a smoother texture. Medical News Today only shows you brands and products that we stand behind. 90% carbs, 2% fat, and 0% alcohol. Plantains belong to the banana family. Learn more here. Doctors commonly prescribe these for heart disease, and they can cause potassium levels to rise in the blood. Sweet potatoes are versatile and can be prepared in both sweet and savory dishes, making them an exceptional carb option for most people. Vitamin A: Fact sheet for health professionals. Those who enjoy brownies this way already know that! Nutritional goals for age-sex groups based on dietary reference intakes and. Have you ever asked yourself, "How much weight can I lose in a month?" A donut chart showing which nutrients contribute to the caloric total. Check seasoning, adding more salt if necessary. Do Aussies celebrate Thanksgiving? There are 249 calories in Boiled Sweet Potatoes coming from 6% protein, In a high-speed blender or food processor, add all your ingredients and blend until a smooth batter remains. tablespoons Get instant access to 5,000+ low-carb and Keto diet recipes crafted by our test kitchen chefs and members. Find out here. Place an oven rack in the center of the oven; preheat to 450F. All rights reserved. Baked sweet potatoes are an excellent source of vitamin A, vitamin C, vitamin B6, and potassium. Join for free! Your email address will not be published. We include products we think are useful for our readers. Sweet Potatoes 101: Nutrition Facts and Health Benefits Daily Goals How does this food fit into your daily goals? Scan, snap, and even speak to track and customize. MNT is the registered trade mark of Healthline Media. To do it, heat your oven to 400 degrees Fahrenheit then wrap whole, unpeeled sweet potatoes with a bay leaf in a large sheet of foil. Sweet potatoes contain fiber and antioxidants that promote the growth of good gut bacteria and contribute to a healthy gut. Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app. Orange-fleshed sweet potatoes are one of the richest natural sources of beta carotene, a plant-based compound that is converted to vitamin A in your body (28). Too bad I dont have one of these lil guys to finish the epic meal with! Simply Potatoes Mashed Sweet Potatoes With Brown Sugar And Cinnamon, Prepared Foods Vegetables Sweet Mashed Potatoes, Mash Pots Bangers & Mashed Potato With Sweet Onion Gravy, Keto Macros: Adjusting Carbs, Protein, and Fat to Fit Your Goals, The Ultimate Guide to the Keto Food Pyramid, 10 Keto Meal Planning Tips (+ Sample 7 Day Keto Meal Plan), Kick-Start your Day the Right Way: Best Keto Breakfast Foods. No studies have been done to test these effects in humans, but in general, diets rich in fruits, vegetables, and antioxidants are associated with a 13% lower risk of mental decline and dementia (26, 27). Let me know over on Instagram if you make these! Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. Track macros, calories, and more with MyFitnessPal. Get detailed nutrition data for over 200,000 foods. Add a small amount of milk or water to the garlic mashed potatoes to aid . Sweet potato is an excellent source of vitamin C, vitamin A, and potassium.