Mashed Sweet Potatoes with Orange Essence

Vegetarian
Gluten Free
Health score
10%
Mashed Sweet Potatoes with Orange Essence
28 min.
4
238kcal

Suggestions

Ingredients

  • 0.3 cup buttermilk warmed
  • 0.3 teaspoon ground nutmeg 
  • 0.3 cup orange juice 
  • teaspoons orange zest 
  • 0.5 teaspoon salt 
  • 32 ounces sweet potatoes peeled cut into a large dice
  • tablespoon butter unsalted

Equipment

  • bowl
  • frying pan
  • steamer basket

Directions

  1. Watch how to make this recipe.
  2. Steam the potatoes in a large covered pan fitted with a steamer basket until they are tender, about 8 minutes.
  3. In a large bowl mash the potatoes with the buttermilk and orange juice. Stir in the zest, salt, and nutmeg.
  4. Serve the potatoes topped with the butter, if desired.

Nutrition Facts

Calories238kcal
Protein6.95%
Fat13.13%
Carbs79.92%

Properties

Glycemic Index
52.75
Glycemic Load
23.59
Inflammation Score
-10
Nutrition Score
15.720869535985%

Flavonoids

Eriodictyol
0.03mg
Hesperetin
1.85mg
Naringenin
0.33mg
Apigenin
0.02mg
Luteolin
0.05mg
Kaempferol
0.02mg
Myricetin
0.08mg
Quercetin
0.06mg

Nutrients percent of daily need

Calories:238.04kcal
11.9%
Fat:3.53g
5.43%
Saturated Fat:2.16g
13.5%
Carbohydrates:48.29g
16.1%
Net Carbohydrates:41.32g
15.03%
Sugar:11.55g
12.84%
Cholesterol:9.18mg
3.06%
Sodium:431.76mg
18.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.2g
8.41%
Vitamin A:32323.12IU
646.46%
Manganese:0.59mg
29.62%
Fiber:6.97g
27.87%
Vitamin B6:0.49mg
24.38%
Potassium:819.01mg
23.4%
Vitamin B5:1.91mg
19.1%
Copper:0.36mg
17.8%
Vitamin C:14.56mg
17.64%
Magnesium:60.43mg
15.11%
Vitamin B1:0.2mg
13.31%
Phosphorus:123.3mg
12.33%
Vitamin B2:0.17mg
10.06%
Calcium:89.85mg
8.99%
Iron:1.43mg
7.97%
Folate:30.85µg
7.71%
Vitamin B3:1.35mg
6.75%
Zinc:0.75mg
5.03%
Vitamin E:0.69mg
4.6%
Vitamin K:4.39µg
4.18%
Selenium:1.98µg
2.83%
Vitamin D:0.25µg
1.65%
Vitamin B12:0.07µg
1.25%