Recipe: Maple Orange Sweet Potato Mash

November 15, 2013 (Updated: 5:45 PM)


  • 2-1/2 lbs. sweet potatoes (about 4 medium), peeled and cut into 1/2-inch cubes
  • 1/4 cup coarsely chopped walnuts or pecans
  • 2 tsp. maple syrup
  • 2 tsp. grated fresh orange zest
  • 1/4 tsp. ground cinnamon
  • 1/4 tsp. salt
  • 1 Tbsp. butter or margarine
  • 2 Tbsp. fresh orange juice or frozen orange juice concentrate


  1. Place the sweet potatoes in a saucepot with enough cold water to cover. Bring to a boil, reduce the heat and cook until tender, 10 to 13 minutes.
  2. Add the chopped nuts to a skillet over medium-high heat. Toss until the nuts are slightly toasted and fragrant, about 3 minutes. Remove the skillet from the heat. Drizzle 1 tsp. maple syrup over the nuts and toss to evenly coat. Remove the nuts from the skillet and set aside.
  3. Drain the sweet potatoes and place them back in the saucepot on the hot burner with no heat. Let the sweet potatoes sit for 1 minute to let the excess water evaporate. Add the orange zest, cinnamon, salt, butter or margarine, orange juice, and remaining 1 tsp. maple syrup. Using a potato masher or fork, mash the potatoes until smooth or until the desired consistency.
  4. Remove to a warm serving bowl and garnish with the reserved nuts.

Makes 6 servings. (December/January 2012 issue of HealthMonitor)

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