Roasted Sweet Potato Puree with Almonds

Try this healthy sweet potato purée this Thanksgiving. Each serving has under 100 calories. Calorie, fat, and cholesterol savings come from using safflower or grapeseed oil instead of butter.




  • 6 large sweet potatoes washed
  • 1/4 cup raw almonds chopped or sliced, plus additional for garnish
  • 1 Tbsp lemon zest
  • 1/4 tsp cayenne pepper
  • 2 Tbsp safflower or grapeseed oil
  • 1 Tbsp coconut oil


  1. Preheat oven to 400°.
  2. Place sweet potatoes in a baking dish and bake for 45 minutes to 1 hour, or until potatoes are very soft.
  3. Place almonds in a baking dish.
  4. Roast at same time as sweet potatoes for 15 to 20 minutes, or until lightly golden.
  5. Remove from oven and let cool.
  6. Peel potatoes. In a food processor, place potato flesh, lemon zest and cayenne.
  7. Purée until smooth.
  8. Add oils and purée until well blended.
  9. Sprinkle almonds on top of sweet potato purée. Serve warm.


Nutrition Facts

  • Serving size: about 1/2 cup
  • Per Serving: Calories: 95
  • Fat: 4g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 50mg
  • Carbohydrates: 14g
  • Fiber: 2g
  • Protein: 2g


diabetic, heart-healthy

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