+ 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.

Ingredients
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

Method

  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!

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Simple Sweet Potato mash 2

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