butternut and sweet potato mash
1 sixth of butternut and sweet potato mash contains 103 Calories. The macronutrient breakdown is 50% carbs, 46% fat, and 5% protein. This is a good source of potassium (7% of your Daily Value) and vitamin a (72% of your Daily Value).
- Makes
- 6 sixth
- Prep Time
- 15 minutes
- Cook Time
- 20 minutes
Ingredients
Directions
- Cut the butternut and sweet potato into medium sized cubes approximately the same size, and add this to a pot of water to which you have added the vegetable stock. Boil until knife tender then drain thoroughly, allowing steam to evapourate. While the vegetables are cooking, melt the butter in a frying pan. As it starts bubbling, briefly fry the sage leaves until they just start frizzling up. This happens in a matter of minutes. Remove and set aside. Mash the drained vegetables with a potato masher or stick blender, add the butter, salt and Pepper to taste. Serve with the crispy sage leaves scattered on top and with an optional additional drizzle of melted butter.
Nutrition Facts
For 1 sixth of butternut and sweet potato mash (110g)
Nutrient | Value | %DV |
---|---|---|
Calories | 103 | |
Fats | 6g | 7% |
Saturated fats | 3g | 17% |
Trans fats | 0.2g | |
Cholesterol | 14mg | 5% |
Sodium | 82mg | 4% |
Carbs | 14g | 5% |
Net carbs | 11g | |
Fiber | 2g | 8% |
Sugar | 3g | |
Protein | 1g | |
Calcium | 50mg | 5% |
Iron | 1mg | 10% |
Potassium | 332mg | 7% |
Vitamin D | 0.1μg | 1% |
Vitamins and Minerals | ||
Alpha carotene | 630μg | |
Beta carotene | 5593μg | |
Caffeine | 0mg | |
Choline | 4mg | 1% |
Copper | 0.1mg | 9% |
Fluoride | 0.2μg | |
Folate (B9) | 23μg | 6% |
Lycopene | 0μg | |
Magnesium | 32mg | 8% |
Manganese | 0.2mg | 10% |
Niacin | 1mg | 7% |
Pantothenic acid | 0.5mg | 9% |
Phosphorus | 36mg | 5% |
Retinol | 45μg | |
Riboflavin (B2) | 0mg | 2% |
Selenium | 1μg | 1% |
Theobromine | 0mg | |
Thiamine | 0.1mg | 7% |
Vitamin A IU | 12182IU | |
Vitamin A | 647μg | 72% |
Vitamin B12 | 0μg | 0.5% |
Vitamin B6 | 0.2mg | 14% |
Vitamin C | 19mg | 21% |
Vitamin D IU | 4IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0.1μg | |
Vitamin E | 2mg | 10% |
Vitamin K | 8μg | 6% |
Zinc | 0.2mg | 2% |
Sugars | ||
Sugar | 3g | |
Sucrose | 1g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 1g | |
Galactose | 0g | |
Starch | 1g | |
Fats | ||
Saturated fats | 3g | 17% |
Monounsaturated fats | 1g | |
Polyunsaturated fats | 0.3g | |
Trans fats | 0.2g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0.1g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0.1g | |
Arginine | 0.1g | |
Aspartic acid | 0.2g | |
Cystine | 0g | |
Glutamic acid | 0.2g | |
Glycine | 0g | |
Histidine | 0g | |
Hydroxyproline | 0g | |
Isoleucine | 0g | |
Leucine | 0.1g | |
Lysine | 0g | |
Methionine | 0g | |
Phenylalanine | 0.1g | |
Proline | 0g | |
Serine | 0.1g | |
Threonine | 0g | |
Tryptophan | 0g | |
Tyrosine | 0g | |
Valine | 0.1g |