Whipped Sweet Potatoes and Bananas with Honey

Vegetarian
Health score
6%
Whipped Sweet Potatoes and Bananas with Honey
85 min.
12
430kcal

Suggestions

Ingredients

  •  bananas unpeeled
  • 0.8 cup brown sugar dark
  • 0.5 cup flour all-purpose
  • 0.3 cup honey 
  • 12 servings kosher salt 
  • 1.5 cups pecans chopped
  • medium sweet potatoes scrubbed
  • cup butter unsalted at room temperature (2 sticks)

Equipment

  • frying pan
  • oven
  • mixing bowl
  • roasting pan
  • wooden spoon

Directions

  1. Watch how to make this recipe.
  2. Preheat the oven to 375 degrees F.
  3. Prick the sweet potatoes all over with a fork, put them in a roasting pan and roast for 30 minutes. Toss the bananas into the pan and continue roasting for 10 to 15 minutes, until both the bananas and potatoes are very soft.
  4. Remove the pan from the oven but don't turn the oven off.
  5. When the potatoes are cool enough to handle, scoop out the flesh into a large mixing bowl. Peel the bananas and add them to the bowl along with 1 stick of the butter, and the honey. Season with salt and beat vigorously with a wooden spoon until everything's well combined and the mixture is fluffy. Spoon into an oven-proof serving bowl and smooth the top.
  6. In a separate mixing bowl, use your fingers to rub together the remaining stick of butter, the brown sugar, flour, and pecans until the mixture is the consistency of coarse crumbs.
  7. Sprinkle the crumb mixture over the sweet potatoes and return to the oven. Cook for about 20 minutes, until the crumbs are golden.
  8. Serve hot.

Nutrition Facts

Calories430kcal
Protein3.38%
Fat49.27%
Carbs47.35%

Properties

Glycemic Index
20.84
Glycemic Load
19.67
Inflammation Score
-10
Nutrition Score
14.498260889364%

Flavonoids

Cyanidin
1.33mg
Delphinidin
0.9mg
Catechin
3.3mg
Epigallocatechin
0.7mg
Epicatechin
0.11mg
Epigallocatechin 3-gallate
0.28mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.05mg
Myricetin
0.03mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:429.81kcal
21.49%
Fat:24.48g
37.66%
Saturated Fat:10.55g
65.94%
Carbohydrates:52.93g
17.64%
Net Carbohydrates:47.74g
17.36%
Sugar:28.39g
31.54%
Cholesterol:40.67mg
13.56%
Sodium:252.29mg
10.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.78g
7.56%
Vitamin A:13864.25IU
277.29%
Manganese:0.96mg
47.86%
Fiber:5.19g
20.76%
Vitamin B6:0.38mg
18.87%
Copper:0.34mg
17.05%
Potassium:541.01mg
15.46%
Vitamin B1:0.21mg
13.94%
Magnesium:52.04mg
13.01%
Vitamin B5:1.06mg
10.58%
Phosphorus:98.19mg
9.82%
Vitamin B2:0.14mg
8.06%
Folate:31.33µg
7.83%
Iron:1.36mg
7.58%
Vitamin C:5.85mg
7.1%
Zinc:0.98mg
6.5%
Vitamin B3:1.27mg
6.35%
Vitamin E:0.9mg
6%
Calcium:56.16mg
5.62%
Selenium:3.61µg
5.15%
Vitamin K:3.66µg
3.49%
Vitamin D:0.28µg
1.89%