Mashed Sweet Potatoes - No Dairy

1. Bring lightly salted water to a boil in a steamer with a tight fitting lid.

2. Peel, slice and steam sweet potatoes in steamer basket, covered, for about 10 minutes or until tender.

3. When tender mash with potato masher adding rest of ingredients.

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Nutrient	Quantity
Total fats	0.062 g
Protein	0.217 g
Carbohydrates	3.224 g
Energy	13.95 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0034 g
Water	27.373 g
Aspartic acid	0.0232 g
Calcium, Ca	3.41 mg
Lutein + zeaxanthin	35.65 g
Fiber, total dietary	0.062 g
Carotene, beta	10.23 g
Niacin	0.124 mg
Vitamin A, RAE	3.1 g
Arginine	0.0146 g
Riboflavin	0.0093 mg
Glutamic acid	0.0102 g
Sodium, Na	0.31 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0016 g
Total lipid (fat)	0.062 g
Manganese, Mn	0.0043 mg
Proline	0.0136 g
Fatty acids, total saturated 16:0	0.0065 g
Choline, total	1.922 mg
Sugars, total	2.604 g
Serine	0.004 g
Fatty acids, total saturated 18:0	0.0003 g
Vitamin B-6	0.0124 mg
Selenium, Se	0.031 g
Ash	0.124 g
Fatty acids, total saturated 18:1 undifferentiated	0.0099 g
Pantothenic acid	0.0589 mg
Phenylalanine	0.0028 g
Copper, Cu	0.0136 mg
Thiamin	0.0279 mg
Methionine	0.0009 g
Iron, Fe	0.062 mg
Carbohydrate, by difference	3.224 g
Phosphorus, P	5.27 mg
Folate, total	9.3 g
Alanine	0.0046 g
Valine	0.0034 g
Fatty acids, total saturated 18:2 undifferentiated	0.009 g
Glycine	0.0028 g
Carotene, alpha	1.86 g
Fatty acids, total saturated 14:0	0.0003 g
Zinc, Zn	0.0155 mg
Isoleucine	0.0025 g
Fatty acids, total polyunsaturated	0.0124 g
Leucine	0.004 g
Vitamin A, IU	62 IU
Folate, DFE	9.3 g
Tryptophan	0.0006 g
Vitamin C, total ascorbic acid	15.5 mg
Tyrosine	0.0012 g
Vitamin K (phylloquinone)	0.031 g
Fatty acids, total saturated	0.0074 g
Histidine	0.0009 g
Fatty acids, total monounsaturated	0.0112 g
Threonine	0.0025 g
Folate, food	9.3 g
Cryptoxanthin, beta	52.39 g
Vitamin E (alpha-tocopherol)	0.0124 mg
Magnesium, Mg	3.41 mg
Lysine	0.0028 g
Potassium, K	62 mg
Cystine	0.0016 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Orange juice	2 tablespoons	13.95	3.224	0.062
Salt	0	0	0	0
Potato	2	0	0	0
Extra virgin olive oil	1 tablespoon	0	0	0
Garam Masala	0.5 teaspoon	0	0	0
white pepper	0	0	0	0