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sweet potato mash

Whipped Sweet Potato Mash

Course: Side Dish
Cuisine: American
Keyword: mash, paleo, sweet potato
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 4 people
Calories: 360 kcal
Author: Bobby Parrish

Buttery sweet potato mash with maple syrup and all your favorite fall flavors. This mashed sweet potato recipe is extra silky becuase it's whipped in the blender until light and airy.

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Ingredients

  • 2 pounds sweet potatoes peeled & cubed
  • 2.5 tablespoons ghee or butter preferably grass-fed
  • Zest & juice of half an orange
  • ½ teaspoon vanilla bean paste or extract
  • 1-1.5 tablespoons maple syrup
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon cayenne pepper
  • Pinch of freshly grated nutmeg
  • ¼ cup pecans chopped
  • Kosher salt & fresh pepper

Instructions

  1. Bring a medium size pot of water to a boil. In the meantime, peel the sweet potatoes and cube them into medium bite size pieces. You can do this ahead of time, make sure to keep the cubed sweet potatoes submerged in water so they don’t brown. Add 2 tablespoons of salt to the boiling water along with the sweet potatoes. Once the water boils again, cook for about 7-10 minutes until they are fork tender, but not completely soft and mushy.
  2. Meanwhile, toast the pecans in a small pan with a teaspoon of ghee or avocado oil, a pinch of salt, and cook over medium heat for 5-7 minutes. Set aside.
  3. Drain the potatoes, making sure to save 1 cup of boiling liquid, and add the potatoes to a blender. Add the ghee, orange zest and juice, vanilla bean paste, 1 tablespoon maple syrup, cinnamon, cayenne, and nutmeg. Blend of high until whipped and creamy. If the potatoes are too thick, add 2 tablespoons of water. Check for seasoning, you will most likely need more salt, and perhaps more maple syrup. Continue blending until very silky and whipped.
  4. Transfer the whipped sweet potato puree to a serving bowl and top with toasted pecans. Enjoy!

Recipe Notes

Macros per serving of mash, makes 5 servings:

360 calories

39.6 grams of net carbs

45.5 grams of total carbs

18.6 grams of fat

4.3 grams of protein

6.8 grams of fiber

 

https://youtu.be/-Ucb2FfltRU

Nutrition Facts
Whipped Sweet Potato Mash
Amount Per Serving (1 serving)
Calories 360 Calories from Fat 167
% Daily Value*
Fat 18.6g29%
Carbohydrates 45.5g15%
Fiber 6.8g28%
Protein 4.3g9%
* Percent Daily Values are based on a 2000 calorie diet.