Who needs mashed potatoes when you can have sweet potato pineapple surprise? I often ask my patients to consider ditching the holiday classic for one of these three alternatives. These recipes may not work for everyone. If you have specific dietary needs or have questions about whether these recipes will work for you, please ask your doctor. 

Sweet potato soufflé

• Makes 10 servings
• Serving size: 1/2 cup
• Prep time: 5 minutes
• Cook time: 65 minutes

Ingredients:

• 4 medium (5 ounces) sweet potatoes
• 1 can (20 ounces) crushed pineapple in its own juice; drain most of the juice, leaving about 1/4 cup of juice in the can
• 2 fresh eggs
• 1 tablespoon melted butter
• 1 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 3/4 cup pecan pieces
• 2 tablespoons brown sugar

Preparation: 

Preheat the oven to 400°F.

1. Prick the surface of the washed sweet potatoes with a fork. Place the sweet potatoes directly on the oven rack with a foil lined baking sheet placed on the rack directly below it. Roast the sweet potatoes for about 45 minutes or until fork tender.
2. Remove the sweet potatoes from the oven, and set aside until cool enough to handle. Scoop the flesh from the sweet potatoes, discarding the skin. Add the flesh to a large bowl. Set pecans, sugar, and butter aside for garnishing. 
3. Add the eggs, pineapple, ¼ cup juice, and spices to the bowl of sweet potato flesh and mash everything together well. 
4. Pinch the butter, sugar, and pecans together to form a crumble and set aside.
5. Place the sweet potato mixture into a 4 cup casserole dish, and then bake at 400°F for 20 minutes, or until bubbly and lightly browned. Sprinkle with pecan crumble and bake for five to seven more minutes, being careful not to burn the pecans.

Nutrition facts:

Serving size: 1/2 cup 

Amount per serving:

• Calories: 165
• Total fat: 3 g
• Saturated fat: 0.9 g
• Trans fat: 0 g
• Cholesterol: 5 mg
• Sodium: 25 mg (without added salt)
• Total carbohydrate: 19 g
• Dietary fiber: 3 g
• Sugars: 8 g
• Protein: 2 g

Garlic chive cauliflower smash

• Makes six to eight servings
• Serving size: 3/4 cup
• Prep time: 5 minutes
• Cook time: 15 minutes

Ingredients: 

• One head fresh cauliflower or one bag frozen cauliflower
• 4 cups chicken or vegetable broth
• 2 tablespoons low fat cream cheese, called Neufachtel (do not use fat free cream cheese)
• 2 tablespoon plain fat free Greek yogurt
• 1 teaspoon dried garlic powder
• 1 tablespoon finely chopped fresh or dried chives
• Salt and pepper to taste

Preparation: 

1. Bring a large pot of broth or salted water to a boil. Add cauliflower to boiling broth or water and cook 10 minutes, or until a fork can easily pierce through the cauliflower stems.
2. Remove the pot from the heat. Drain the cauliflower, and return it to the still hot pot. Cover the pot with a lid or large plate. Keep it off the heat, but let it continue steaming for approximately three to five minutes. 
3. Add the rest of the ingredients, and smash it until it looks like mashed potatoes. For a chunkier smash, use a potato masher. For a smoother, pureé style mash, use a food processor or blender on “pulse” mode in a stop/start/stop/start rhythm to carefully blend. Be careful not to over mix. 

Nutrition facts: 

Serving size: 3/4 cup

Amount per serving:

• Calories: 36
• Total fat: 1 g
• Saturated fat: 0.6 g
• Polyunsaturated fat: 0.3 g
• Monounsaturated fat: 0.5 g
• Cholesterol: 3 mg
• Sodium: 274 mg
• Potassium: 347 mg
• Total carbohydrate: 9 g
• Dietary fiber: 3 g
• Sugars: 0 g
• Protein: 3 g
• Vit C: 58%
• Folate: 11%
• Manganese: 15%
• Phosphorous: 8%

Sweet potato pineapple surprise

• Makes eight servings
• Serving size: 1/2 cup
• Prep time: 5 minutes
• Cook time: 65 minutes

Ingredients: 

• 3 medium (5 ounces) sweet potatoes 
• 1 can (20 ounces) crushed pineapple in its own juice; drain most of the juice, leaving about 1/4 cup of juice in the can
• 1 tablespoon melted butter
• 1 teaspoon ground cinnamon
• 1/2 cup pecan pieces
• 2 tablespoon sugar free maple syrup

Preparation:

Preheat the oven to 400°F.

1. Prick the surface of the washed sweet potatoes with a fork. Place the sweet potatoes directly on the oven rack with a foil lined baking sheet placed on the rack directly below it. Roast the sweet potatoes for about 45 minutes or until fork tender.
2. Remove the sweet potatoes from the oven, and set aside until cool enough to handle. Scoop the flesh from the sweet potatoes, discarding the skin. Add the flesh to a large bowl. Set pecans aside for garnishing. 
3. Add the remaining ingredients to the bowl of sweet potato flesh and mash well. 
4. Place the sweet potato mixture into a four cup casserole dish, and bake it at 400°F for 20 minutes, until bubbly and lightly browned. 
5. Sprinkle with cinnamon, drizzle syrup and add pecans on top. Bake it for five more minutes. 

Nutrition facts:

Serving size: 1/2 cup

Amount per serving:

• Calories: 145
• Total fat: 1.5 g
• Saturated fat: 0.9 g
• Trans fat: 0 g
• Cholesterol: 5 mg
• Sodium: 25 mg (without added salt)
• Total carbohydrate: 19 g
• Dietary fiber: 3 g
• Sugars: 8 g
• Protein: 2 g