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Mashed Sweet Potatoes with Toasted Walnuts Recipe
Dec 15, 2010 @ 4:26 PM
Posted by
Daily Value: 27%
Servings: 2
High-Fiber
Vegetarian, Gluten-Free, Wheat-Free
Posted by
Nutrition
Cal/Serving: 533Daily Value: 27%
Servings: 2
High-Fiber
Vegetarian, Gluten-Free, Wheat-Free
| Fat | 34g | 53% |
| Saturated | 10g | 50% |
| Trans | 0g | 0% |
| Carbs | 52g | 17% |
| Fiber | 9g | 37% |
| Sugars | 12g | 0% |
| Protein | 9g | 18% |
| Cholesterol | 34mg | 11% |
| Sodium | 431mg | 18% |
| Calcium | 143mg | 14% |
| Magnesium | 108mg | 27% |
| Potassium | 943mg | 27% |
| Iron | 2mg | 13% |
| Zinc | 2mg | 12% |
| Vitamin A | 32588IU | 652% |
| Vitamin C | 6mg | 10% |
| Thiamin (B1) | 0mg | 18% |
| Riboflavin (B2) | 0mg | 14% |
| Niacin (B3) | 2mg | 8% |
| Vitamin B6 | 1mg | 31% |
| Folic Acid (B9) | 56µg | 14% |
| Vitamin B12 | 0µg | 3% |
| Vitamin D | 1µg | 0% |
| Vitamin E | 2mg | 9% |
| Vitamin K | 6µg | 8% |
| Fatty acids, total monounsaturated | 6g | 0% |
| Fatty acids, total polyunsaturated | 16g | 0% |
Have a question about the nutrition data? Let us know.
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Valaer Murray
These mashed potatoes are as easy as (sweet potato) pie and pretty versatile. You can cook the sweet potatoes ahead of time and then mash them before you serving.
These can also be made vegan and dairy-free by substituting the butter and milk for a vegetable-based margarine spread like Earth Balance and vegetable broth.
INGREDIENTS
- 1 pound sweet potatoes
- 1 teaspoon grapeseed oil
- ¼ cup milk
- 2 tablespoons melted butter
- ½ teaspoon cinnamon
- ½ teaspoon nutmeg
- Pinch of ground anise seed
- ¼ teaspoon salt
- ¼ teaspoon sugar
- ½ cup chopped walnuts
DIRECTIONS
Either cook the sweet potatoes by putting them in a microwave-safe dish with enough water to cover the bottom, poking a few holes with a fork and microwaving on high for 10 minutes, or boiling for 20 minutes in a 1/2 quart of water. I leave the skins on but it means that your mashed sweet potatoes will not be completely smooth.
While the potatoes are cooking, heat the grapeseed oil in a skillet. Turn to low heat. Add the walnuts and toast for about 5 minutes. Transfer to a plate or paper towel and add the salt and sugar.
On very low heat, mash the sweet potatoes in a large sauce pan (or you can use a ricer and then add them to the pan). Add the milk, butter and spices until blended. Take a fork and whip the mashed sweet potatoes until they are pretty smooth.
Scoop onto plates and sprinkle the toasted walnuts on top.
Recipe Details
Prep time: 10-20 minutes
Total time: 20-30 minutes
Servings: 2
