Mashed Sweet Potatoes

mashed sweet potatoesI grew up thinking that the only way you could eat sweet potatoes is with marshmallows on top. I am not a big marshmallow fan, so, as an extension, I did not really like sweet potatoes. Now that I have learned some new ways to make them, I love sweet potatoes and eat them nearly every week.

Our October recipe of the month is a delicious sweet potato recipe – Mashed Sweet Potatoes. You peel and dice the sweet potatoes, boil them until they are tender, add some cream cheese and then mash them. If you would like, you can top them with some bread crumbs and broil them for just a few minutes until the bread crumbs are golden brown.

I like this recipe because the flavor is not too sweet. I really like this recipe because it uses sweet potatoes, which are a rich source of nutrients that our bodies need including fiber, vitamin A, and potassium.

Enjoy!

Justine Hoover

Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

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Guiltless Pie? Count the Ways

Looking for a super easy, delicious, light, inexpensive dessert?  Just in time for Thanksgiving (and really a dessert you could eat all year long), try our Guiltless Pumpkin Pie.

It’s guiltless because:

  • No crust means fewer calories.
  • Fat free milk saves calories, but has all the nutrition.
  • One serving provides 170% of your daily Vitamin A needs. Pumpkins are one of those orange vegetables along with carrots, sweet potatoes, and other winter squash that we need about 2 cups of each week.

This would be an easy recipe for a beginning cook or a cook’s helper. You don’t even need a mixer. The trickiest thing is to make sure to use a 5-ounce can of evaporated milk (the regular size can is 12 ounces), and cook the pie until a knife inserted near center comes out clean.

Guiltless Pumpkin Pie

Ingredients

  • 2 large eggs
  • 1/2 cup granulated sugar
  • 1 1/2 teaspoons pumpkin pie spice or 3/4 teaspoon each ground cinnamon and ground nutmeg
  • 1/4 teaspoon salt
  • 1 15-ounce can pumpkin
  • 1 5-ounce can fat free evaporated milk
  • Optional: Lowfat whipped topping and ground cinnamon.

Instructions

  1. Preheat oven to 350°F. Lightly grease or spray a 9-inch pie plate; set aside.
  2. Place eggs in large bowl, beat with a fork or whisk. Add sugar, pumpkin pie spice, and salt. Stir until well mixed.
  3. Stir in pumpkin and evaporated milk. Pour into prepared pie plate.
  4. Bake for 40 to 45 minutes – or until center is set.
  5. Remove from oven and cool on wire rack. Serve immediately or refrigerate until serving time. If desired, add a spoonful of lowfat whpped topping to each serving and sprinkle with additional ground cinnamon.

View the recipe and the video.

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