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Healthy Mashed Sweet Potatoes - no dairy

This full flavored sweet potato dish is quick and easy to prepare, adding an interesting, and healthy way to serve potatoes that are traditionally full of calories. You will find the flavors of the spice mixture along with orange juice a wonderful complement to the potato without the usual fat and cholesterol.

Healthy Mashed Sweet Potatoes - no dairy Prep and Cook Time: 15 minutes

2 medium sized sweet potatoes or yams, sliced thin for quick cooking
2 TBS fresh orange juice
tsp garam masala
1 TBS extra virgin olive oil
salt and white pepper to taste


  1. Bring lightly salted water to a boil in a steamer with a tight fitting lid.
  2. Peel, slice and steam sweet potatoes in steamer basket, covered, for about 10 minutes, or until tender
  3. When tender, mash with potato masher, adding rest of ingredients.

    Serves 4

Healthy Cooking Tips: If you need to, add a little more chicken or vegetable broth. If you do not have sensitivity to fats, an extra TBS olive oil will give it a richer taste.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

Healthy Mashed Sweet Potatoes - non-dairy
1.00 serving
93.70 calories
Nutrient Amount %DV Nutrient
World's Healthiest
Foods Rating
vitamin A 12454.00 IU 249.1 47.8 excellent
vitamin C 17.90 mg 29.8 5.7 very good
manganese 0.32 mg 16.0 3.1 good
World's Healthiest
Foods Rating
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Healthy Mashed Sweet Potatoes - no dairy

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