Mashed Maple Sweet Potatoes

Gluten Free
Dairy Free
Low Fod Map
Mashed Maple Sweet Potatoes
90 min.
6
633kcal

Suggestions


Indulge in the delightful flavors of Mashed Maple Sweet Potatoes, a side dish that perfectly balances sweetness and creaminess while catering to various dietary needs. This gluten-free, dairy-free, and low FODMAP recipe is not only a treat for the taste buds but also a wholesome addition to your meal. With a preparation time of just 90 minutes, you can easily whip up this comforting dish for family gatherings or festive occasions.

The star of this recipe is the red garnet or dark-orange sweet potatoes, which are naturally sweet and packed with nutrients. When combined with rich maple-flavored syrup and creamy butter or margarine, they transform into a velvety mash that is sure to impress your guests. A hint of nutmeg adds a warm, aromatic touch, making this dish a perfect complement to any main course.

For those who enjoy a bit of crunch, toasted pecans sprinkled on top provide a delightful contrast to the smooth texture of the mashed sweet potatoes. This dish not only satisfies your cravings but also brings a touch of elegance to your table. Whether you're serving it at a holiday feast or a casual dinner, Mashed Maple Sweet Potatoes will surely become a favorite in your culinary repertoire. So, roll up your sleeves and get ready to create a dish that is as delicious as it is nutritious!

Ingredients

  • lb rum red
  • tablespoons maple syrup 
  • 0.3 cup butter softened
  • 0.5 teaspoon salt 
  • 0.1 teaspoon nutmeg 
  • tablespoons pecans toasted finely chopped

Equipment

  • frying pan
  • sauce pan
  • oven
  • hand mixer

Directions

  1. Heat oven to 350°F. Pierce potatoes with fork.
  2. Place potatoes in 9-inch square pan. Cover; bake about 1 hour 25 minutes or until potatoes are tender when pierced with a fork.
  3. Let potatoes stand about 10 minutes or until cool enough to handle; slip off skins and discard.
  4. In 2-quart saucepan, heat maple syrup and butter to boiling. Reduce heat to low.
  5. Add potatoes to saucepan; mash potatoes with syrup mixture, using electric mixer on medium speed, until light and fluffy. Stir in salt and nutmeg.
  6. Sprinkle with pecans.

Nutrition Facts

Calories633kcal
Protein1.4%
Fat80.53%
Carbs18.07%

Properties

Glycemic Index
21.92
Glycemic Load
1.66
Inflammation Score
-7
Nutrition Score
2.2430435150214%

Flavonoids

Cyanidin
0.36mg
Delphinidin
0.24mg
Catechin
0.24mg
Epigallocatechin
0.19mg
Epicatechin
0.03mg
Epigallocatechin 3-gallate
0.08mg

Nutrients percent of daily need

Calories:633.16kcal
31.66%
Fat:10.03g
15.43%
Saturated Fat:1.8g
11.23%
Carbohydrates:5.06g
1.69%
Net Carbohydrates:4.73g
1.72%
Sugar:4.14g
4.6%
Cholesterol:0mg
0%
Sodium:285.86mg
12.43%
Alcohol:75.75g
100%
Alcohol %:38.9%
100%
Protein:0.39g
0.79%
Manganese:0.35mg
17.29%
Vitamin A:340.23IU
6.8%
Vitamin B2:0.1mg
5.98%
Copper:0.09mg
4.41%
Vitamin B1:0.04mg
2.74%
Vitamin E:0.34mg
2.27%
Phosphorus:20.57mg
2.06%
Zinc:0.29mg
1.93%
Magnesium:5.8mg
1.45%
Fiber:0.33g
1.31%
Calcium:12.63mg
1.26%
Potassium:37.36mg
1.07%
Iron:0.19mg
1.03%