Healthy Sweet Potato Mash Recipe

Looking for an easy Healthy Sweet Potato Mash recipe? Learn how to make Healthy Sweet Potato Mash using healthy ingredients.


Submitted by christinavt

Makes 4 servings



Middle eastern spices gives these sweet potatoes extra flavor and depth. From Core Performance. sweet potatoes or yams (sliced thin for quick cooking), orange juice, garam masala, extra virgin olive oil, salt and white pepper cvt

Recipe Ingredients for Healthy Sweet Potato Mash

2 (medium) sweetpotatos, sliced thin for quick cooking
3 tbs. fresh orange juice
1/2 tsp garam masala
1 tbs. extra virgin olive oil
1 Salt to taste
1 White pepper to taste

Recipe Directions for Healthy Sweet Potato Mash

  1. Bring lightly salted water to a boil in a steamer with a tight fitting lid

  2. Peel, slice and steam sweet potatoes in steamer basket, covered, for about 10 minutes, or until tender

  3. When tender, mash with potato masher, adding the rest of the ingredients. Serve warm

Categories

Citrus, Potatoes, Side Dish, American, Indian, Middle Eastern, SteamStew, Vegetarian, Gluten-Free, Sugar-Free

Nutrition Facts
Serving Size 80.4g
Amount Per Serving
Calories
91
Calories from Fat
31
% Daily Value*
Total Fat
3.4g
5%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
75mg
3%
Potassium
243mg
7%
Total Carbohydrates
14.3g
5%
Dietary Fiber
1.9g
8%
Sugars
3.6g
Protein
1.1g
Vitamin A 185% Vitamin C 12%
Calcium 2% Iron 2%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very high in vitamin A
  • High in vitamin C
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