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Whipped Sweet Potatoes with Apples

Spread holiday cheer this year with our sweet potato casserole. Sweet potatoes are full of vitamins, minerals and cancer-fighting phytochemicals like beta-carotene. Steaming them keeps in the moisture, so you don’t have to use butter or cream. Placing apples on top instead of marshmallows gives a sweet touch and adds cancer-fighting quercetin.


3½ pounds sweet potatoes (about 6 medium sized potatoes)
1 Tbsp. healthy oil (such as extra virgin olive oil or melted coconut oil)
2 Tbsp. pure, dark maple syrup, or to taste
Sea salt and freshly ground pepper
OIl for coating baking pan
2 tsp. unsalted butter
1 Golden Delicious apple
Nutmeg for garnish

(As always, choose organic content and fresh content as much as possible for the healthiest recipe.)


1. Peel and cut the sweet potatoes into 2-inch cubes. Steam them in a steamer basket, or in a pot with 1/4 cup of water, cover and steam for 10-15 minutes or until the cubes are tender. You can also steam them in the microwave.

2. Place the sweet potatoes in a large bowl.

3. Add the healthy oil and maple syrup to the hot sweet potatoes and mash with a fork or a masher until smooth. Season to taste with salt and pepper. Lightly coat a 9-inch square baking pan with cooking oil. Spread the sweet potatoes into the prepared dish, making an even layer.

4. Melt the 2 teaspoons of butter in the microwave. Peel, halve and core the apple. Place each half, cut-side down, on a cutting board and cut it crosswise into thin slices. Arrange the slices in overlapping rows to cover the sweet potatoes. Brush the apples lightly with the melted butter.

5. Bake uncovered at 400 degrees until the sweet potatoes are heated through and the apple slices have softened, about 25 to 30 minutes. Serve warm or at room temperature with nutmeg sprinkled on top.

Makes 12 servings.

Per 1/2 cup serving: 110 calories, 2 g total fat (<1 g saturated fat), 22 g carbohydrates, 1 g protein, 3 g dietary fiber, 28 mg sodium.

Based on an original recipe from www.  Image source:

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