Mashed Sweet Potatoes

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0% would make this recipe again

This recipe comes from the book "Cuisiner pour vaincre la douleur et l'inflammation chronique", de Jacqueline Lagacé, Ph.D., Éditions FIDES, 2011

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Ingredients

2 sweet potatoes 12.5 oz
1/4 cup almond beverage, unsweetened, fortified, rice, or soy 2.2 fl.oz
3 1/2 tsp margarine non-hydrogenated 0.6 oz
1 tbsp extra virgin olive oil 0.5 fl.oz
1 green onions/scallions
1 tbsp Italian parsley, fresh, chopped 0.2 oz
3 1/2 tbsp chives, fresh, chopped [optional] 0.4 oz
1/4 tsp salt
1/4 tsp ground pepper 0.1 oz

Method

  1. Peel the sweet potatoes and to cut into quarters.
  2. Cook in water for 15 to 20 minutes, until tender.
  3. Mash the hot potatoes by hand with a pestle, by adding milk, margarine and oil.
  4. Add the green onion, parsley, chives, salt, pepper and mix well by hand or with a hand mixer.

Nutrition Facts Table

per 1 serving (110 g)

Amount

% Daily Value

Calories

120

Fat

7 g

10 %

Saturated 0.9 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

130 mg

5 %

Carbohydrate

14 g

5 %

Fibre

2 g

9 %

Sugars

5 g

Net Carbs

12 g

Protein

1 g

Vitamin A

128 %

Vitamin C

19 %

Calcium

4 %

Iron

5 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Vitamin A, Vitamin D, Vitamin K
Source of  :
Fibre, Iron, Magnesium, Manganese, Pantothenic Acid, Potassium, Vitamin B6, Vitamin C, Vitamin E
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 0
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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