Spiced Sweet Potato Puree

This sweetly spiced sweet potato purée is a great dish for the fall. It does not contain a lot of fat or added sweetener, so there’s no need to save it for your holiday table (though it will certainly fit in there just fine!).

Sweet potato puree topped with pecan nuts in a bowl.
from my point of view/Shutterstock

Healthy sweet potatoes are a superfood that you can feel great about incorporating into your regular weekday meals as well as during the holidays. Baking them for a long time makes them super soft and sweet, almost caramelized. Adding a bit of milk infused with sweet spices and topping with some crunchy maple glazed pecans makes them even better.

Sweet potato puree topped with pecan nuts in a bowl.
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5 from 1 vote

Spiced Sweet Potato Puree

This sweetly spiced sweet potato purée is a great dish for the fall. It doesn't contain a lot of fat or added sugar, so it works just as well for a weekday dinner as on the holiday table. Baking the sweet potatoes for a long time makes them super soft and sweet, almost caramelized, and adding a bit of milk infused with sweet spices and topping with some crunchy maple glazed pecans makes them even better.
Prep Time15 mins
Cook Time1 hr 50 mins
Total Time2 hrs 5 mins
Course: Side Dish
Cuisine: American
Servings: 6
Calories: 217kcal

Ingredients

For the Sweet Potatoes:

  • 3 large sweet potatoes pierced with a fork all over and wrapped in foil
  • 1 cup milk you can also use coconut milk or your favorite milk substitute
  • 1 thumb-sized hunk of fresh ginger peeled
  • 1 1 1/2 -inch cinnamon stick
  • 5 whole cloves
  • 3 star anise
  • 1 tbsp butter
  • 1 tbsp maple syrup
  • 1 tsp vanilla extract

For Maple-Glazed Pecans (optional):

  • 1/2 cup pecans for best digestion, you can soak them in salted water for 4-8 hours first, if possible
  • 2 tbsp pure maple syrup
  • 2 tbsp butter melted
  • pinch sea salt

Instructions

For the Sweet Potatoes:

  • Heat the oven to 400°F. Place the foil wrapped sweet potatoes in the oven and cook until they are very soft, 1 1/2- 2 hours. When the sweet potatoes have finished cooking, unwrap and allow them to cool before slicing in half.
  • Scoop the flesh from the skins and place in a large bowl. Mash the sweet potatoes and then set aside.
  • In a small pot, heat the milk and the rest of the ingredients through the maple syrup. Bring to a boil. Reduce heat to a simmer and cook for about 15-20 minutes, until the spices have infused into the liquid and it has reduced by 1/3-1/2. Add the vanilla extract and mix well.
  • Strain out the spices and add the milk to the sweet potatoes. Mix well. Top the spiced mashed sweet potatoes with chopped maple glazed pecans.

For Maple-Glazed Pecans (optional):

  • Preheat oven to 300°F. Toss pecans with the other ingredients and spread out on a cookie sheet. Bake for 45 minutes to 1 hour, or until crispy, tossing every 10-15 minutes. Cool, chop and add another pinch of salt to the pecans before sprinkling them on the puréed sweet potatoes.

Nutrition

Calories: 217kcal | Carbohydrates: 34g | Protein: 4g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Cholesterol: 6mg | Sodium: 87mg | Potassium: 526mg | Fiber: 5g | Sugar: 13g | Vitamin A: 16118IU | Vitamin C: 3mg | Calcium: 120mg | Iron: 1mg