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Sweet on Sweet Potatoes: Sweet Potato Mash

Bored with mashed potatoes? Try this fabulous spin on a tried and true dinner staple with this sweet potato mash!

Sweet potatoes are inexpensive, readily available and tasty. The orange color of the tasty tubers tips us off that they are high in carotenoids such as beta carotene. Carotenoids are beneficial to eyesight and boost immunity to disease, they are also powerful antioxidants that help ward off cancer and guard against the effects of aging.

When selecting sweet potatoes, pick those that are firm with no signs of decay such as dark or soft spots. As with most whole foods and produce, the darker the color, the higher the vitamin content. Because root vegetables tend to contain trace amounts of pesticides, and are often treated with waxes and fungicides after harvest to extend shelf life, you might want to pick organic sweet potatoes. They should be stored unwashed in a cool, dry and well ventilated area, but not in the refrigerator. Depending on how old they were when you purchased them, they will last about two weeks in a cool, dry place.

Most recipes call for sweet potatoes to be cooked, and indeed they’re tasty when roasted, steamed, baked, or grilled; but they are also delicious raw. When juiced or incorporated into a smoothie, they provide a creamy texture. When pureed, like in the recipe below, their subtle sweet flavor pairs beautifully with fall flavors of maple, rum and cranberry.

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Rum Cranberry Sweet Potato Mash

Yield: 4 servings


  • 1 large sweet potato, peeled and chopped
  • 1/4 cup pecans, soaked, rinsed, and drained
  • 3 tablespoons coconut nectar or maple syrup
  • 2 tablespoons coconut oil, softened
  • 2 tablespoons lime juice
  • 1/2 teaspoon lime zest
  • 1 1/2 teaspoons rum extract
  • 1/2 teaspoon unrefined salt
  • 1/3 cup dried, unsweetened cranberries

Sweet potato in bowl + ingredientsDirections:

Puree all of the ingredients—except the cranberries—in a food processor.

Stir in the cranberries

Serve and enjoy!

Check out these other great variations on the mashed potato!

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