Seasonal Kitchen
Classic Mashed Sweet Potatoes
(2 votes)
(2 votes)
Health Score:
71 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
428
calories
Calories
Healthy, because
Even smarter
Nutritional values
These delicious, traditional mashed sweet potatoes are packed with vitamin A, which supports bone health, as well as calcium from the milk.
Easily turn this into a vegan recipe by replacing the cow's cream with a plant-based alternative. If counting calories use milk instead of cream.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 428 cal. | (20 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.2 g | (21 %) |
more nutritional values
| Vitamin A | 2.8 mg | (350 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 9.5 mg | (79 %) | ||
| Vitamin K | 0.8 μg | (1 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.4 mg | (20 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 25 μg | (8 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 59 mg | (62 %) | ||
| Potassium | 754 mg | (19 %) | ||
| Calcium | 78 mg | (8 %) | ||
| Magnesium | 40 mg | (13 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 14.5 g | |||
| Uric acid | 27 mg | |||
| Cholesterol | 60 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 28 ozs Sweet potato
- 3 Tbsps butter
- 6 ozs cream (more if needed)
- salt
- cayenne pepper
- ground Nutmeg
Preparation steps
1.
Rinse the sweet potatoes, then steam for 30 minutes.
2.
Peel the sweet potatoes and pass through a ricer or mash with a heavy duty potato masher in the pan. Dry slightly by heating on low for about a minute, then mix in the butter. Add enough cream to the sweet potatoes until a creamy puree has formed. Season to taste with salt, cayenne pepper, and nutmeg. Transfer to bowls and serve.
