Wendy's Rum Whipped Sweet Potatoes

Yams and sweet potatoes are packed with vitamins. This non-fat recipe has my friends begging me to bring it to our potlucks and dinners. Serve it as a side dish in place of potatoes.

Prep Time: 0 hours, 10 minutes

Cook Time: 0 hours, 10 minutes

Ingredients:

• 1 large can sweet potatoes or yams or 1 pound fresh yams
• 1 orange - zest and juice
• Few drops rum flavoring
• 1/4 teaspoon cinnamon (or to taste)
• 1/4 cup brown sugar (or to taste)
• Pinch of salt

Preparation:

If using fresh yams, peel, chop into chunks and boil until soft.
If using canned yams, drain the liquid.
Mash the yams.
Yest an orange, add the zest to the yams
Squeeze the orange to add the orange juice (a couple of tablespoons of juice).
Add cinnamon to taste - 1/4 teaspoon or more although it is good without it if you are sensitive to cinnamon.
Add a few drops of rum flavoring and a pinch of salt.
Add brown sugar - 1/4 cup or more to taste, depending also on whether you used yams already in syrup.
Whip the yams with a mixer or a food processor. If you need more liquid, just add water or some more orange juice.
Heat in microwave or oven (300F) or saucepan (med-low heat) till warm throughout.

Nutrition
Why do I call this a sweet potato recipe instead of a yam recipe? Because true yams can't be found easily in the US, what is called a yam is a sweet potato.
One cup of sweet potatoes has over 200% of the RDA for Vitamin A and beta-carotene, 20% of the RDA for Vitamin C, and 5 grams of protein in addition to its 59 grams of carbohydrate - a fantastic natural source of vitamins. One cup of sweet potatoes without the added brown sugar (and without being packed in syrup) have 258 calories.

Rum Whipped Sweet Potatoes Recipe
Amount Per 1/2 cup Serving
Calories 124.13
Calories From Fat 1.78
Nutrient - Amount per serving - % Daily Value
Total Fat - 0.21g - 0%
Saturated Fat - 0.04g - 0%
Cholesterol - 0.00mg - 0%
Sodium - 86.77mg - 3%
Potassium - 192.78mg - 5%
Carbohydrates - 30.17g - 10%
Dietary Fiber- 2.13g - 8%
Protein - 1.14g - 2%
Vitamin A - 13352.12IU - 267%
Vitamin C - 17.75mg - 29%
Calcium - 29.36mg - 2%
Iron - 0.72mg - 4%
Vitamin E - 0.19IU - 0%
Thiamin - 0.05mg - 3%
Riboflavin - 0.10mg - 5%
Niacin - 0.48mg - 2%
Vitamin B6 - 0.18mg - 9%
Folate - 10.68µg - 2%
Pantothenic Acid - 0.42mg - 4%
Phosphorus - 22.50mg - 2%
Magnesium - 11.26mg - 2%
Zinc - 0.22mg - 1%
MyPoints: 2.1

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