Health Advice



Nutrition News: Holiday Strategies

Charlyn Fargo on

1 teaspoon vanilla extract

1 teaspoon ground cinnamon

3/4 teaspoon salt, divided

1/2 teaspoon ground pepper, divided

1/4 teaspoon freshly grated nutmeg

1 cup chopped pecans

1 tablespoon bourbon


1/4 teaspoon cayenne pepper, or to taste

Peel sweet potatoes and slice 1/4-inch thick. Place in a 6-quart or larger slow cooker. Add orange zest and orange juice; 2 tablespoons each butter and brown sugar; vanilla, cinnamon, 1/2 teaspoon salt, 1/4 teaspoon pepper and nutmeg. Stir to combine. Cover and cook until the sweet potatoes are tender, about 3 hours on high or 6 1/2 hours on low. Mash with a potato masher until smooth. Heat the remaining 1 tablespoon butter in a medium nonstick skillet over medium heat until foaming. Add pecans, bourbon, cayenne and the remaining 1 tablespoon brown sugar and 1/4 teaspoon each salt and pepper. Cook, stirring, for 2 minutes. Remove from heat. Transfer the sweet potatoes to a serving dish, if desired, and sprinkle with the pecans. Makes 14 1/2-cup servings.

Per serving: 175 calories; 2 grams protein; 24 grams carbohydrate; 8 grams fat (2 grams saturateed), 7 milligrams cholesterol; 8 grams total sugars (3 grams added); 4 grams fiber; 177 milligrams sodium.


Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators writers and cartoonists, visit the Creators website at




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