Quick & Healthy Recipes: Vegan Sweet Potato Mash

Here’s a super quick, tasty, and healthy recipe perfect for Thanksgiving dinner!

I made this last year for my guests and it received wonderful reviews.

YIELDS: 5 servings

INGREDIENTS

4 medium sweet potatoes
½ cup orange juice (ideally freshly squeezed from two whole oranges; if not, a brand like Tropicana will work just fine)
½ tsp. kosher salt
¼ tsp. cinnamon
¼ tsp. ground ginger
¼ tsp. nutmeg
¼ cup extra virgin olive oil

INSTRUCTIONS

Rinse sweet potatoes and cut into medium to large cubes. Leave the skins on!

Steam until soft (approximately 30 – 40 minutes. You can also boil them, but steaming retains more nutrients)

Transfer steamed sweet potatoes to a medium bowl and mash with fork.

In a pot over medium heat, mix together the sweet potato mash with the orange juice, salt, and spices.

Once well mixed, transfer to bowl, top with extra virgin olive oil.

Mix lightly with spatula. Enjoy!

NUTRITION INFORMATION (per serving):

190 calories
1.4 grams saturated fat
273 milligrams sodium
3 grams fiber

Excellent source of: Vitamin A, vitamin B6, vitamin C, manganese, potassium, monounsaturated fat

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Numbers Game: Answer

One medium sweet potato offers 37 percent of the daily vitamin C requirement and 438 percent of the daily vitamin A requirement.

This very well exemplifies why I don't think everyone needs to be downing multivitamins every single day. Foods offer vitamins and minerals in plentiful amounts!

This single food (in its mere 105-calorie package which also packs 4 grams of fiber) contains not only the above mentioned nutrients, but also a fair share of manganese (28%), copper (16%), potassium (15%), vitamin B6 (9%), and magnesium (8%).

Part of the problem with the overly broad protein/fat/carbohydrate categorizing of foods so prevalent in the media is that nutrients get overlooked.

Ask a random person on the street to name three popular diets and they'll quickly spit them out. Then inquire if they can name 3 sources of vitamin C (other than oranges) and you'll probably be met with an "Ummm..." and an answer ending with a question mark, rather than a period.

It also doesn't help that multivitamin companies have convinced millions of people that they are either deficient in many nutrients or don't need to worry about them as long as they pop that pill.

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Numbers Game: A Sweet Deal

One medium sweet potato offers ______ percent of the daily vitamin C requirement and ___ percent of the daily vitamin A requirement.

a) 25, 110
b) 72, 204
c) 37, 438
d) 20, 98

Leave your guess in the "comments" section and come back on Tuesday for the answer!

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