Healthy Mashed Sweet Potatoes
Ingredients
- 6 large sweet potatoes (about 12 oz each) about 4½ lb total
- 2 navel oranges
- 2 c frozen pineapple chunks thawed (with juice) or 2 c fresh pineapple chunks
- 3 Tbsp maple syrup or a few drops liquid stevia
- 1 tsp cinnamon
- toasted chopped pecans for garnish optional
Instructions
Cook the sweet potatoes
- Scrub sweet potatoes and cut into quarters. (Do not peel.)
- Put half the potatoes in a large microwave-safe container with ¼ inch of water in the bottom.
- Cover and microwave for 15 minutes (or until tender), rearranging the potatoes every 5 minutes.
- Repeat with the second half of potatoes. (See Notes for how to bake potatoes in a conventional oven.) Please don't be tempted to boil your sweet potatoes; it makes them bland and watery.
Puree the fruit
- Peel oranges and place sections (no need to remove membranes) in a blender with the pineapple and maple syrup or stevia. Blend until smooth.
Mash
- Once the sweet potatoes are cool enough to handle, scoop the flesh away from the skins and place flesh in a large bowl.
- Add about ¾ of the fruit puree, sprinkle with 1 tsp cinnamon, and mash. (No need for perfection; you want these sweet potatoes to look a little rustic!)
- Continue to add puree until the desired consistency is reached. Adjust sweetness to taste.
Serve
- Place sweet potatoes in an oven-safe serving dish, cover, and pop in a warm oven for a few minutes if needed.
- Garnish with toasted pecans, if using, and serve.
Notes
To bake sweet potatoes in a conventional oven: Pierce each whole potato with a fork. Wrap each potato in aluminum foil and bake at 350°F for 1-1½ hours until centers of potatoes are tender when pierced with a fork.
Nutrition
Calories: 133kcalCarbohydrates: 31gProtein: 3gFat: 0.2gSaturated Fat: 0.1gSodium: 42mgPotassium: 608mgFiber: 4gSugar: 13gVitamin C: 43mgCalcium: 59mgIron: 1mgMagnesium: 36mg
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