+ Well Nourished | Simple Sweet Potato Mash

Simple Sweet Potato Mash

One very simple, inexpensive side that features regular on our table is sweet potato (kumera) mash. I love this dish as it has minimal prep and there’s only one bowl to wash up at the end of it.

Also the flavour of the mash can be altered to suit the type of meal you are preparing, so make sure you check out the optional extras below the main recipe.

Health benefits
Sweet potatoes are a fantastic source of fibre, complex carbohydrate and contain a range of essential vitamins and minerals. Adding the fat (coconut oil, ghee or butter) ensures you are making the most of the wonderful fat soluble vitamins they contain.

Skin on, washed sweet potatoes, roughly the same size/thickness
Butter, ghee or coconut oil, a dollop
Sea salt and freshly ground black pepper, to taste
Optional extras below


  1. Preheat a fan forced oven to 200℃/400℉.
  2. Take one or more sweet potatoes and prick them a couple of times with a knife or fork (so they don’t explode). I work off one small sweet potato per person (or medium to large sweet potato for two).
  3. I sit mine on a tray lined with baking paper as they can ooze as they cook.
  4. Bake for about 30 minutes or until a knife or fork easily pieces the flesh. Larger potatoes will need longer.
  5. Allow to cool enough to handle, cut length ways and scoop or squeeze out the flesh into a bowl. Add the fat of your choice, season and mash with a fork or potato masher.

Yummy optional extras

  • Extra creamy mash – top with a dollop of cultured (sour) cream, natural or Greek yoghurt or coconut cream/yoghurt
  • Balsamic mash – add a drizzle of aged balsamic vinegar (suits Mediterranean  inspired meals)
  • Garlic mash – add a couple of whole (skin on) garlic cloves to the baking tray to roast with the potatoes. Squeeze out the flesh and mash though the sweet potato (suits any type of cuisine really)
  • Garam Masala or cinnamon mash – add sprinkle of garam masala or cinnamon powder (to taste) and serve this with Indian inspired curries
  • Pesto mash – mix though pesto to taste (suits Mediterranean  inspired meals)
  • Smokey mash – add smoked paprika to taste (suits Mexican and Middle Eastern  meals). Add a little chilli powder for heat if you like too (a little hint of one of the creamy additions works well here too)
  • Ginger mash – add very finely grated ginger root to taste (suits Asian and Indian inspired meals)

Time saving tip
Double the amount you roast and use the leftovers to make a roasted sweet potato soup for lunch or dinner tomorrow. Just add garlic and enough stock to just cover the potato and then puree in a blender until smooth. Two nourishing meals and one very simple effort!

All of the content here at Well Nourished is FREE to assist you to be the healthiest you can be.  But you can help me to build a healthier world, please  Share this post with a friend Share this post with a friend .

You can also support my work by purchasing my ebook “Rise and Shine” – more details here or “The Well Nourished Lunchbox” – more details here.

Simple Sweet Potato mash 2

Comments are closed.

Kind words…

“I downloaded your ebooks after hearing you speak at the Health and Wellness Summit in Melbourne. Love them, life changing… Don’t stop! Thank you for getting the whole food message out there, I certainly heard it.” Melanie

“I love your ebooks, I have all three of them now and they are now my only go to receipe books. They are simple, wholesome and taste great. THANK YOU!!! I have spent alot of money on courses about healthy eating and recipe books but your books have covered it all and my little man enjoys the snacks etc. Wish I would have found you earlier “. Brooke

“I just want to say a huge thank you for your amazing website and information. I’ve never liked cooking and never got excited by my ‘healthy’ cooking. My husband is even worse and if he could, he would just eat beacon and eggs every morning and steak every night. He hardly ate any veggies. Since I found your website I have gone through almost every recipe. My husband is loving every meal as well – even meat free Monday, and he’s taking left-overs to work for lunch (honestly, who thought that could be so hard?!)” Rose

“You have truly helped me and my family to lead a healthier lifestyle. I’ve been referring to your page every few days, very inspiring, so thank you!” Emily

“Thank you very much for your awesome website & facebook page posts, you have motivated & inspired me heaps!” Fiona

“Just discovered your site 3 weeks ago, its been a great help with kids lunches for back to school, thanks so much!” Ange

“What a fantastic blog filled with so many great recipes and information!” Carla

“I just wanted to let you know that you have absolutely inspired me to a better way of eating, I’ve been making my shopping lists based on recipes you’ve shared and am educating my kids with the reasons behind different foods and why they are good etc! This page has become my little bible hehe! Thank you so much for all the detail you give. It’s absolutely wonderful!” Sky

FREE Newsletter

Register to receive:

  • FREE Chocolate Ebook
  • Weekly whole food recipes
  • Practical health and nutrition tips
  • Subscribers only special offers

Sign up for our Newsletter

* indicates required