The World's Healthiest Foods

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

Ingredients:
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
Directions:

  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.

This page was updated on: 2002-09-27 13:24:20
© 2002 The George Mateljan Foundation