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Healthy Recipes
Authored By:  Ellen Sue Spicer of Hands on Nutrition
A healthy holiday treat full of fiber and antioxidants.
Diet Types: Low Sodium, Vegetarian
Ingredients:
  • 3 or 4 whole, unpeeled sweet potatoes
  • In a saucepan, combine:
  • 1/2 cup honey or maple syrup ( I prefer maple syrup)
  • 2 tablespoons butter or canola oil ( I use 1 tblsp each)
  • 1/4 cup orange juice
  • 1 tablespoon lemon or lime juice
  • 1 teaspoon cinnamon powder
  • dash of Sea Salt
    •
    Serves: 6
    Cooking Time: 30 minutes - one hour
    Instructions:
    Bring water to a boil and drop in 3-4 whole, unpeeled sweet potatoes. Reduce heat and keep at low boil until tender but not mushy. Cool and peel. Cut into 1" cubes, and place in lightly oiled baking dish. Simmer syrup for 3-4 minutes. Pour syrup over sweet potatoes in baking dish. Bake uncovered in a preheated 400 degree oven for about 20 minutes. Enjoy!

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 6
    Amount Per Serving 
    Calories 181
    Calories from Fat 40
     % Daily Value*
    Total Fat 4g7%
      Saturated Fat 1g7%
      Mono Fat 2g 
      Poly Fat 1g 
    Cholesterol 5mg2%
    Sodium 35mg1%
    Total Carbs 35g12%
      Dietary Fiber 2g9%
      Sugars 17g 
    Protein 1g 
    Iron5%
    Calcium4%
    Vitamin B-610%
    Vitamin C25%
    Vitamin E4%
    Vitamin A146%
    Selenium1%
    Manganese65%
    Copper10%
    Zinc9%
    Potassium9%
    Phosphorus4%
    Magnesium5%
    Pantothenic acid5%
    Niacin2%
    Riboflavin6%
    Thiamin7%
    Folate5%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.