Mashed Sweet Potatoes

Vegetarian
Gluten Free
Health score
9%
Mashed Sweet Potatoes
85 min.
4
273kcal

Suggestions

Ingredients

  • 0.5 teaspoon balsamic vinegar 
  • servings pepper black freshly ground
  • 0.8 teaspoon kosher salt as needed plus more
  • tablespoons amber maple syrup dark
  • 0.5 teaspoon orange zest grated
  • pounds sweet potatoes scrubbed
  • tablespoons butter unsalted

Equipment

  • frying pan
  • sauce pan
  • oven
  • roasting pan
  • potato ricer
  • pot holder

Directions

  1. Preheat the oven to 400 degrees F. Pierce the sweet potatoes 2 or 3 times with a fork.
  2. Bake in a roasting pan for 45 to 60 minutes, until tender.
  3. Cut the potatoes in half, lengthwise. Hold the sweet potatoes with a potholder or towel and scoop out the potato flesh into a food mill or ricer.
  4. In a medium saucepan, heat the butter, syrup, zest, and vinegar over medium heat.
  5. Remove from the heat and mash the sweet potatoes in the pan. Stir to combine evenly. Season to taste with salt and pepper.
  6. Serve immediately.

Nutrition Facts

Calories273kcal
Protein5.25%
Fat18.82%
Carbs75.93%

Properties

Glycemic Index
44.13
Glycemic Load
25.04
Inflammation Score
-10
Nutrition Score
15.55913041532%

Flavonoids

Apigenin
0.02mg
Luteolin
0.05mg
Kaempferol
0.02mg
Myricetin
0.07mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:273.28kcal
13.66%
Fat:5.79g
8.92%
Saturated Fat:3.64g
22.74%
Carbohydrates:52.61g
17.54%
Net Carbohydrates:45.75g
16.64%
Sugar:15.57g
17.3%
Cholesterol:15.05mg
5.02%
Sodium:562.61mg
24.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.64g
7.27%
Vitamin A:32352.1IU
647.04%
Manganese:0.83mg
41.51%
Fiber:6.86g
27.42%
Vitamin B6:0.47mg
23.75%
Potassium:791.13mg
22.6%
Vitamin B5:1.82mg
18.25%
Copper:0.35mg
17.28%
Vitamin B2:0.27mg
15.77%
Magnesium:59.25mg
14.81%
Vitamin B1:0.18mg
12.28%
Phosphorus:108.6mg
10.86%
Calcium:81.9mg
8.19%
Iron:1.42mg
7.87%
Vitamin C:5.78mg
7.01%
Vitamin B3:1.28mg
6.39%
Folate:25.25µg
6.31%
Zinc:0.76mg
5.07%
Vitamin E:0.75mg
5.02%
Vitamin K:4.74µg
4.51%
Selenium:1.44µg
2.06%