Mashed Sweet Potatoes

Serves 4

Serving size: 2/3 cup



1 ½ pounds sweet potatoes

¼ cup lowfat buttermilk

2 tablespoons fresh orange juice

1 teaspoon orange zest

Pinch of ground nutmeg

½ teaspoon cinnamon

Salt to taste



  1. Preheat oven to 350 degrees.
  2. Note: this step can be done ahead of time. Line a baking dish with aluminum foil. Prick potatoes with a fork and place them in a baking dish. Spray the potatoes with cooking spray then cover in aluminum foil. Bake for one hour. The potatoes are cooked once they are easily pierced with a fork or knife.
  3. Allow the potatoes to cool, then peel and throw away the skin.
  4. In a small saucepan, warm the buttermilk over the lowest possible heat. Be careful not to let it boil or it will curdle.
  5. Once warm, add the potatoes and orange juice to the pot and mash until smooth. Stir in the orange zest, nutmeg, and cinnamon. Season with salt.

Adapted from The Food You Crave by Ellie Krieger


Nutrition information for 1 serving:

kcals Pro (g) CHO (g) Sugar (g) Fiber (g) Fat (g) Ca (mg) Sodium (mg) Iron (mg) VitD (µg) Folate (µg)
135 3 31 7 5 0 69 77 1 0 24.6


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