Delicious and Healthy Mashed Sweet Potatoes World Cuisine Today Magazine

Sarah J. Hall
Jul 20, 2019
2 min read

One of my favorite American side items is Mashed Sweet Potatoes. It is also a great way to add some heart healthy nuts to your diet such as pecans or walnuts which are excellent for the cardiovascular and nervous systems. Sweet potatoes are also full of vitamins and a filling addition to your special occasion. Enjoy! Subscribe today at:

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Healthy Mashed Sweet Potatoes

Ingredients

Three pounds peeled and cubed sweet potatoes

One cup chopped Pecans or Walnuts

1/8 cup maple syrup

1/8 cup orange juice

1/8 cup lemon juice

One stick of melted unsalted butter

One teaspoon sweet cinnamon

One teaspoon ground cardamom

1/2 teaspoon ground Allspice

Method

1) Peel and quarter your sweet potatoes rinsing thoroughly. Cut each quarter in half to create eighths.

2) Boil a large soup pot of water with a pinch of salt and oil added.

3) Add your sweet potatoes and boil until tender throughout approximately 35 minutes.

4) In a small bowl mix your maple syrup, orange juice, lemon juice, spices, and melted butter.

5) Chop your pecans finely. On a cookie sheet spread them out and paint with beaten egg white. Sprinkle the nuts also with a mixture of sugar and cinnamon and bake at 350 F for five to ten minutes until toasted but not too dark.

6) In a mixer place your potatoes with about 1/2 cup of the cooking water. Add your butter, citrus, spice mixture and mix thoroughly. Put mixture on fold setting if using a mixer and fold in the pecans leaving some to sprinkle on top.

Serve in an oven friendly dish with a top to keep warm for your next elegant gathering.