• 3 pounds sweet potatoes (about 5-6 sweet potatoes), peeled and quartered
  • 1/4 cup honey or maple syrup
  • 1/2 tsp freshly ground black pepper
  • 1/4 tsp vanilla extract
  • 1 tsp ground cinnamon (divided into ½ teaspoon)
  • 1/4 tsp nutmeg
  • 1/8 tsp ground allspice
  • 1/8 tsp ginger
  • 1 large egg, lightly beaten
  • 1 tbsp packed dark brown sugar
  • 1/4 cup chopped pecans



  1. Preheat oven to 350°F. Spray a casserole dish with non-stick cooking spray.
  2. Boil sweet potatoes over medium heat until tender; drain.
  3. Transfer the potatoes to a bowl and let cool slightly.
  4. Add the honey (or maple syrup), peper, vanilla, ½ teaspoon cinnamon, nutmeg, allspice, ginger and egg and whip with an electic mixer until desired consistency.
  5. Spread the sweet potato mixture in a casserole dish (lightly sprayed with oil).
  6. Mix the brown sugar, pecans and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes.- Bake until hot and beginning to brown around the edges, 35 to 40 minutes.



Servings: Approx 12 

Calories per serving: 125

Total Fat: 4.0g 

Carbohydrate: 21.7g

Dietary Fibre: 2.9g

Protein: 2.0g

Sodium: 36mg (2% DV)