Healthy Meals: Mashed Sweet Potatoes

    When you’re fighting a cold, it can be hard to find your appetite. But this sweet potato dish goes down smoothly and provides you with the protein and carbohydrates you need to stay healthy. Also, sweet potatoes contain vitamin A, which is excellent for fighting congestion in your lungs.


    • 4 pounds sweet potatoes, (4-5 large)
    • 2 tablespoons unsalted butter
    • 1 tablespoons pure maple syrup
    • 1 tablespoon chili powder
    • 2 teaspoons cumin seeds, toasted and ground
    • 1 teaspoon ground ginger
    • 1/2 cup orange juice
    • 1/2 teaspoon ground nutmeg
    • 1/2 teaspoon ground cinnamon
    • 2 teaspoon salt
    • 1/2 teaspoon freshly ground pepper

    Preheat oven to 350 degrees. Pierce each potato several times with a fork. Place them directly on the oven rack and roast until soft (45 minutes to 1 hour). Let the potatoes cool for about ten minutes. Then slip off the skins, cut them into 1-inch slices and transfer to a large bowl. Add butter. Mash the sweet potatoes with a potato masher or fork until fluffy (leave a few lumps). Add maple syrup, chili powder, ground cumin, ginger, orange juice, nutmeg, cinnamon salt and pepper. Stir. Serves 6

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