Sweet Potato Mash with Pecans

By on December 2, 2014

This first recipe is our skinny version of sweet potato casserole. We’ve removed all the garbage in traditional recipes and left you with a fabulously nutritious, simple to make, mildly sweet and definitely tasty dish. We hope you will enjoy it for years to come.

Nutritional Content 1 serving = 1/2 cup

Makes approximately 4 cups

NOTE: This data does not include the pecans.

Calories: 111 Total Fat: 0 gm Saturated Fats: 0 gm Trans Fats: 0 gm Cholesterol: 0 mg Sodium: 63 mg Carbohydrates: 26 gm Dietary fiber: 3 gm Sugars: 8 gm Protein: 2 gm

Nutritional Information estimated at Nutritiondata.com. Data may not be accurate.


  • 2 lb. sweet potatoes, peeled and cut into 1/2 inch slices
  • 1 cup apple juice, no sugar added, 100% juice
  • 1 tbsp. ground cinnamon
  • 1 tsp. ground nutmeg
  • 1/2 tsp. allspice
  • 1/4 tsp. ground cloves’


fall scents for your home
  • Cinnamon and nutmeg to taste
  • Apple juice (see instructions)
  • Pecans (optional)
  • Honey or maple syrup to taste (optional for those who like a sweeter version)


Prepare your sweet potatoes and place in slow cooker. Add 1/2 cup of the apple juice (NOT the full cup) and your spices.

Cook as directed.

When potatoes are fully cooked through, using a hand blender, blend the sweet potatoes inside your slow cooker insert, adding the second 1/2 cup of juice. Season with more cinnamon and nutmeg to taste.

Top with pecans and enjoy.

Time: 4-5 hours or until sweet potatoes are cooked through and soft.

Temp: Low

Recommended crock pot size: 3 quarts

Note: While this dish is yummy without the pecans, the pecans truly add the final touch to the flavor. Unless you have a nut allergy, we highly recommend the pecans. Do not be afraid of the fat in pecans. It is healthy fat a perfectly acceptable for Skinny eating.

Originally posted on Skinny Ms.

About Skinny Ms.

Skinny Ms. http://skinnyms.com/ offers helpful hints and tips for optimal health including delicious whole food recipes, monthly challenges, daily workouts, how to's, motivation and inspiration. Through education and endless encouragement Skinny Ms. interests those with a genuine desire to begin and maintain a healthy lifestyle.

Leave a Reply

Your email address will not be published. Required fields are marked *

Sweet Potato Mash with Pecans