Bourbon-Walnut Sweet Potato Mash - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 4 pounds red-skinned sweet potatoes (yams)
- 1/2 cup whipping cream
- 6 tablespoons (3/4 cup) butter
- 1/4 cup pure maple syrup
- 2 tablespoons bourbon
- 1 1/2 teaspoons ground cinnamon
- 1 teaspoon ground allspice
- 3/4 teaspoon ground nutmeg
- 1 cup walnuts, toasted, chopped
Instructions
- Preheat oven to 350 °F. Roast potatoes on rimmed baking sheet until tender, 1 to 1 1/2 hours. Cool slightly. Scoop flesh into large bowl; discard skins. Mash hot potatoes until coarse puree forms.
- Heat cream and butter in heavy small saucepan over low heat until butter melts, stirring occasionally. Gradually stir hot cream mixture into hot potatoes. Stir in syrup, bourbon, and all spices. Season with salt and pepper. DO AHEAD: Can be prepared 1 day ahead. Cover and chill. Rewarm in microwave. Sprinkle nuts over and serve.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cinnamon, Nuts, Walnuts.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Nuts are...
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