Mashed Sweet Potatoes with Pineapple

Gluten Free
Dairy Free
Health score
31%
Mashed Sweet Potatoes with Pineapple
45 min.
9
222kcal

Suggestions


Indulge in the delightful flavors of our Mashed Sweet Potatoes with Pineapple, a side dish that perfectly balances sweetness and zest. This gluten-free and dairy-free recipe is not only a feast for the taste buds but also a nutritious addition to any meal. With a vibrant combination of sweet potatoes, fresh orange juice, and crushed pineapple, this dish brings a tropical twist to your dinner table.

Imagine the creamy texture of perfectly mashed sweet potatoes, enhanced by the natural sweetness of carrots and the bright citrus notes from the orange juice. The addition of ginger adds a subtle warmth, making each bite a comforting experience. This dish is not just about taste; it’s also packed with vitamins and minerals, making it a wholesome choice for family gatherings or holiday feasts.

Ready in just 45 minutes, this recipe serves nine, making it ideal for entertaining. Whether you’re hosting a festive dinner or simply looking to elevate your weeknight meals, Mashed Sweet Potatoes with Pineapple is sure to impress. The vibrant colors and enticing aroma will have everyone coming back for seconds. So, roll up your sleeves and get ready to create a dish that’s as pleasing to the eye as it is to the palate!

Ingredients

  • cup carrots shredded
  • 0.1 teaspoon ground ginger 
  • cup orange juice fresh ( 2 oranges)
  • 15.3 ounce pineapple rings crushed drained canned
  • 0.5 teaspoon salt 
  • tablespoons stick margarine 
  • 3.5 pounds sweet potatoes and into 

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • oven
  • colander

Directions

  1. Preheat oven to 35
  2. Place the sweet potatoes on a baking sheet.
  3. Bake at 350 for 1 hour and 25 minutes or until potatoes are tender. Cool slightly; peel.
  4. Combine carrot, orange juice, and ginger in a small saucepan. Bring to a boil; reduce heat, and simmer for 15 minutes.
  5. Drain the carrot mixture in a colander over a bowl, reserving 3/4 cup cooking liquid.
  6. Combine potato and carrot mixture, and mash. Stir in 3/4 cup cooking liquid, butter, salt, and pineapple.

Nutrition Facts

Calories222kcal
Protein5.91%
Fat11.34%
Carbs82.75%

Properties

Glycemic Index
17.43
Glycemic Load
19.43
Inflammation Score
-10
Nutrition Score
15.001739187895%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
3.29mg
Naringenin
0.59mg
Apigenin
0.02mg
Luteolin
0.05mg
Kaempferol
0.05mg
Myricetin
0.07mg
Quercetin
0.12mg

Nutrients percent of daily need

Calories:222.47kcal
11.12%
Fat:2.88g
4.43%
Saturated Fat:0.6g
3.73%
Carbohydrates:47.24g
15.75%
Net Carbohydrates:40.87g
14.86%
Sugar:17.21g
19.13%
Cholesterol:0mg
0%
Sodium:267.77mg
11.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.37g
6.74%
Vitamin A:27598.09IU
551.96%
Vitamin C:23.37mg
28.33%
Fiber:6.37g
25.49%
Manganese:0.49mg
24.44%
Vitamin B6:0.44mg
21.79%
Potassium:756.42mg
21.61%
Copper:0.34mg
16.83%
Vitamin B5:1.51mg
15.05%
Vitamin B1:0.22mg
14.74%
Magnesium:56.2mg
14.05%
Phosphorus:96.73mg
9.67%
Folate:32.81µg
8.2%
Vitamin B2:0.14mg
7.97%
Iron:1.31mg
7.31%
Calcium:69.43mg
6.94%
Vitamin B3:1.37mg
6.86%
Vitamin K:5.42µg
5.16%
Vitamin E:0.68mg
4.5%
Zinc:0.63mg
4.18%
Selenium:1.31µg
1.87%
Source:My Recipes