The Diet Detective: 6 Healthy Thanksgiving Recipes

 

Sweet Potato-Carrot Mash

Healthy recipe by: Mark Hyman, M.D., founder of The UltraWellness Center, and author of The UltraMetabolism Cookbook (Scribner)
 
(Makes 4 servings)
 
Ingredients

4 medium sweet potatoes (about 1 3/4 pounds)
1 pound carrots, peeled and cut into 1-inch chunks
2 tablespoons plus 1 teaspoon extra-virgin olive oil
1/2 teaspoon kosher salt
Pinch of ground red pepper
Pinch of freshly ground or grated nutmeg
Pinch of freshly ground black pepper
 
1. Preheat the oven to 425 degrees. Pierce the sweet potatoes with a knife in about 3 places. Place the carrots on a baking sheet. Mix with 1 tablespoon of the extra-virgin olive oil and 1/4 teaspoon of the salt.
 
2. Place the sweet potatoes and carrots in the oven. Bake until the potatoes and carrots are soft when pierced with a fork, about 40 minutes for the carrots and 50 minutes for the sweet potatoes. Turn carrots once while cooking.
 
3. When cool enough to handle, peel the sweet potatoes and place them in the bowl of a food processor with the carrots. Add the remaining extra-virgin olive oil, ground red pepper, nutmeg, black pepper and the remaining 1/4 teaspoon salt. Process until smooth.
 
Nutritional Information (2/3 cup)

  • 232 calories
  • 8 g fat (1.2 g saturated)
  • 9 mg cholesterol
  • 7 g fiber
  • 4 g protein
  • 37 g carbohydrate
  • 335 mg sodium

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