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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


4 medium sweet potatoes
½ cup orange juice (ideally freshly squeezed from two whole oranges; if not, store-bought works)
½ tsp. kosher salt
¼ tsp. cinnamon
¼ tsp. ground ginger
¼ tsp. nutmeg
¼ cup extra virgin olive oil


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!


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



  1. christine said on November 27th, 2008

    such a perfect way to use up those spices left over from making pumpkin pie! :) great idea, thank you!!!

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