sweetpotato

Mexican Loaded Sweet Potatoes

July 20, 2026 | Budget Friendly, Make-ahead Meals, Red Meat, Members only

These Mexican loaded sweet potatoes are a simple, nourishing meal that combines roasted sweet potato with a spiced beef filling and fresh toppings. They’re hearty, flavour-packed and easy to customise, making them perfect for busy weeknights or a relaxed family dinner. With creamy guacamole, fresh greens and melted cheese, they bring together comfort and balance…

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Slow Cooker Sweet Potato Dhal

July 3, 2023 | Budget Friendly, Make-ahead Meals, Freezable Meals, Vegetarian, Slow Cooked, Members only

There are days when we are short on time and low on fresh ingredients! On those days, I make this Slow Cooker Sweet Potato Dhal. I always seem to have the simple ingredients on hand and it can be put on to slow cook around lunchtime so it doesn’t matter if I miss the early-morning-slow-cooker…

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Smashed Garlic Roast Sweet Potato

March 20, 2023 | After School Snacks, Savoury Snacks, Members only, Side dishes

These Smashed Garlic Roast Sweet Potato recipe is a quick and easy to make delicious side or savoury snack. The prep is minimal but the result is just so moorish. I often make these for afternoon snacks for the kids…it makes their day! Or, they make a great side dish to go with protein and…

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Lemony Sweet Potato Tart

October 31, 2022 | Baked Sweets, Desserts, Members only

This delicious Lemony Sweet Potato Tart is my take on a pumpkin pie my Nan used to make. I still love pumpkin pie but sometimes it’s the sweet potatoes that are on special or in season! I’ve made it dairy-free with a hint of spice and sweetness, but not too sweet. It’s so easy to…

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Creamy Kale Sweet Potato Soup

February 15, 2021 | Budget Friendly, 30 Minute Meals, Make-ahead Meals, Freezable Meals, Vegetarian, Soups

This Creamy Kale Sweet Potato Soup is a deliciously hearty soup that will warm and comfort the body. Made from simple ingredients, the combination of anti-inflammatory spices, collagen and protein-rich bone broth will nourish your gut. Nutrient dense and fibre-packed from the lentils, nuts and vegetables, it’s a super soup for sure.

For all you need to know about bone broth and how to make it click here. I love having broth ready in my fridge or freezer so that I can whip up a nourishing soup any time it is needed.

Health benefits

This soup is full of nutrient-dense ingredients that support overall well-being. Sweet potatoes are high in fibre and beta-carotene, which converts to vitamin A for immune and skin health. Kale is rich in vitamins K, C, and antioxidants, while red lentils add plant-based protein and fiber, supporting digestion. Coconut milk provides healthy fats for energy and satiety, and ginger, garlic, and turmeric contribute anti-inflammatory benefits.

Ingredients

A base of onion, cloves garlic, and ginger is sautéed in coconut or olive oil before adding diced sweet potato and warming spices like cumin, coriander, and turmeric. Red lentils and veg or chicken broth simmer together until tender, and kale is gently wilted in the coconut milk. A touch of lemon juice brightens the flavours, while toasted cashews, coriander leaves, and chilli flakes add texture and extra depth.

How to make this creamy kale sweet potato soup

To make this sweet potato kale soup, start by sautéing the onion in a large pot until softened, then add garlic, ginger, and spices. Next, add the sweet potatoes, lentils, and broth, simmering until everything is tender. Stir in the lemon zest, kale, and coconut milk, letting the greens wilt. Finally, add the lemon juice, taste, and adjust the seasoning. If a smooth texture is preferred, blend until creamy.

Serving suggestions and how to store

Serve this dairy free soup in a bowl with a sprinkle of toasted cashews, fresh coriander, and chilli flakes for added flavour and crunch. It pairs beautifully with sourdough flatbread or a hearty grain like quinoa. Store leftovers in an airtight container in the fridge for up to three days or freeze for longer-term storage. Reheat gently over low heat to maintain its creamy texture.

Vary this creamy kale sweet potato soup to suit your dietary needs

For a nut-free version, swap cashews for pumpkin seeds. To keep it vegan, use vegetable stock instead of bone broth. If a smoother texture is preferred, blend the soup completely for a creamy consistency—ideal for kids or those who prefer a velvety soup.

This Creamy Kale Sweet Potato Soup is a deliciously hearty soup that will warm and truly nourish, made from nutritious simple ingredients.

Print Recipe

4.78 from 22 votes

Creamy Kale Sweet Potato Soup

This is a deliciously hearty soup that will warm and truly nourish.

Prep Time10

Cook Time25

Total Time35

Course: Soup, Main Course

Servings:

Author: Georgia Harding

Ingredients

1 tbsp coconut oil – or olive oil
1 onion/s – diced
4 clove/s garlic – crushed
1 tbsp ginger root – finely grated
500 g sweet potato/s – diced 2-3cm
½ tsp ground cumin
½ tsp ground coriander
½ tsp ground turmeric
Sea salt and freshly ground black pepper – to taste
1 ltr stock or broth – of any kind (chicken or vegetable)
60 g split red lentils (⅓ cup)
½ lemon/s – juice & zest
1 bunch/s kale
400 ml canned coconut milk – full fat
40 g raw cashew nuts (¼ cup) toasted
½ bunch/s fresh coriander leaves – optional, to serve
chilli flakes – optional, to serve

Metric – US Customary

Instructions

In a large pot, melt the coconut oil over a moderate heat and add the onion. Saute for 2 minutes.
Add the garlic and ginger and saute for another minute.
Add the sweet potato, spices and seasoning and stir-fry for 2-3 minutes.
Add the stock or broth and lentils and bring to a rolling simmer for 10-15 mins or until the lentils have softened.
Add the lemon zest, tear the kale from the stems and add to the soup with the coconut milk. Heat for a couple of minutes to wilt the kale.
Stir through the lemon juice. Taste and adjust the seasoning if necessary.

Thermomix Instructions

Add the onion (quartered), garlic and ginger (sliced into thin coins) and chop 5 seconds, speed 5. Add the coconut oil and saute 3 minutes, 100 degrees, speed 1, MC off.
Add the sweet potato (cubed), spices and seasoning and saute 3 minutes, 100 degrees, speed 1, MC on. (If you plan to puree this soup at the end, you can chop 5 seconds, speed 5 before sauteeing.)
Add the stock or broth and lentils and bring to a rolling simmer, 15 minutes, 100 degrees, speed 1, MC on, or until the lentils have softened.
In the final few minutes, through the hole in the lid, add the lemon zest, tear the kale from the stems and add to the soup with the coconut milk.
Remove the lid and stir through the lemon juice. Taste and adjust the seasoning if necessary.
If you would like a smooth soup, puree 30 seconds, speed 9, MC on.

Serve

With optional cashews, coriander leaves and chilli flakes.
This is pictured with the sourdough starter flatbread recipe.

Make-ahead

Re-heat in a pot over a low heat until just hot.

Store

Store in an airtight container in the fridge or freezer.

Notes

Nut-free

Replace the cashews with pumpkin seeds.

Vegan and vegetarian

Replace the bone broth with vegetable stock.

Smooth soup

One tip I always share with parents of finicky eaters is to work with what their kids already enjoy. If they love noodle soup, add a few extra vegetables next time. And if smoothies are their thing, fruit is a great start, but vegetables can give them a real nutrient boost. That’s why today I’m sharing my six favourite veggies that disappear beautifully in a smoothie.

Start small

When adding vegetables, start with a small amount and increase the quantity over time. If you happen to overdo it and the kids don’t like the taste of the smoothie, you can always add more fruit, re-blend (and freeze any leftover smoothie into ice blocks/ popsicle moulds).

Don’t rely on only ‘hiding’ vegetables

Whilst I am a huge fan of ‘boosting’ nutrition, I’m not a fan of always having to ‘hide’ vegetables for fussy eaters (in the long term at least) and you can read my views on hiding food and tips for veggie fussy kids here. Having said that, I do generally choose to ‘boost’ my kids smoothies with veggies they generally don’t enjoy eating in their whole form, just to increase their nutritional variety. I figure if they can’t taste it, why not add it?

My kids now know that vegetables belong in smoothies, so when they make their own, they generally add at least one. My 8yr old son who loves to experiment in the kitchen recently added rocket leaves to a blueberry smoothie he made for the family for breakfast – lets just say rocket is not on the following list of veggies to add to a smoothie!!

Which vegetables to hide in a smoothie…

1. Avocado

Okay, technically a fruit, but seeing as it doesn’t add any sweetness, I’m adding it to my list of nutrient boosters.

Why? Avocado is a rich source of mono-unsaturated fatty acids and one extremely nutrient dense fruit containing a wide variety of vitamins, minerals and antioxidants. It really helps a smoothie to be more sustaining and its potassium content makes is great to add to a smoothie before kids sport.

How? Avocado adds a lovely creamy, mousse like texture to smoothies so add it to your favourite combo. It is a secret ingredient in my Fruit Whip and Chocolate Breakfast Smoothie recipes.

2. Cauliflower

Raw cauliflower is pretty much undetectable in a smoothie. You will just need a good, high powered blender to process it smooth though.

Why? Cauliflower contains a rich supply of health-promoting phytochemicals, especially protective antioxidants and anti-inflammatory compounds. It supports digestion and liver detoxification and is a rich source of vitamin C.

How? Break it up into florets, wash and keep in a container to add to your morning smoothie. Because it is white it won’t effect the colour of the smoothie which is a real bonus. Start with one floret and build up to more if you like. Here’s a recipe for my Strawberry Shortcake Smoothie.

3. Zucchini (courgette)

Zucchini is one of my kids least favourite vegetables, especially cooked. But adding it raw into their smoothie, they are none the wiser.

Why? Zucchini (also know as courgette), is extremely low in calories and loaded with fibre. It is also a great source of potassium and vitamin C.

How? Zucchini is very tasteless and also doesn’t effect the colour of a smoothie much so is perfect to add a fibre and nutrient boost to your favourite smoothie. I add about the size of a quarter cup of zucchini to most smoothies.

4. Baby Spinach

Baby spinach is also rather tasteless but it does turn smoothies green. So for kids that aren’t keen on ‘green’ – it’s best to blend it with a chocolate smoothie so the colour is disguised.

Why? Spinach is host to a huge variety of vitamins, minerals, fibre and protective plant compounds. It’s just good!

How? As long as the colour isn’t a problem, add a handful to any smoothie. It is lovely in this Tropical Smoothie (which also contains avocado) and I love to add it to my Pine-Lime Splice (often with a handful of mint, it’s so good).

5. Sweet potato

Sweet potato can be added to smoothies either raw or cooked. For raw sweet potato you’ll need a powerful blender to ensure it is able to be processed smooth

Why? Sweet potato is a fibre and beta carotene rich veggie. It is host to good amounts of vitamin C, B vitamins and essential minerals.

How? Add a small piece of raw sweet potato or left over cooked sweet potato to any smoothie. I love raw sweet potato combined with orange and ginger.

6. Beetroot

Raw beetroot in a smoothie needs to be peeled and you also need a powerful blender to ensure it is able to be processed smooth.

Why? Beetroot is an anti-inflammatory, antioxidant, detoxifying and extremely nutrient rich vegetable. Research suggests it improves stamina and sports performance (this fact alone appeals to my sport loving kids).

How? Depending on the size of your beet, you will only need to include a small amount of beetroot. I love it with berries and chocolate so this Coco-beet Berry Smoothie is a delish combo that my whole family loves.

Well that’s it for my favourite vegetables to hide in a smoothie. What are your favourites and are there any I missed? Post your comments and questions below.

Spiced Breakfast Muffin

October 5, 2016 | Breakfast, After School Snacks, Baked Sweets

I know you are just going to love this Spiced Breakfast Muffin recipe. It’s protein rich, gluten-free, grain-free and dairy-free, but super light and fluffy in texture. Its also really easy to whip up and the muffins freeze really well too. My kids often have these on their way to early morning swim squads or for afternoon tea – perfect high energy food! They are only slightly sweet, so if you’d like to add more sweetener for a sweet muffin, do so.

The best breakfast

In my many years consulting as a naturopath and assessing patients diets, the one meal where many people struggled (nutritionally), was breakfast. I found that so many people were searching for more energy, productivity and better general health; spending large sums of money on supplements and searching for the ‘magic bullet,’ but also neglecting the one meal that could improve both their short and long-term health.

Those patients that took my advice and changed their ways reported at follow up consults that since eating a nourishing breakfast, they snacked less and found it easier to make healthier food choices right throughout the day. They had better concentration, a happier mood and more energy to exercise. They also had the motivation to prepare a healthy dinner in the evening.

In my professional opinion, if you want to improve your overall health and wellbeing, start the day right with a nourishing breakfast. That’s the reason why my very first book ‘Rise and Shine’ was focussed on starting the day by fuelling your body with a wholesome brekkie.

Health benefits

There’s so much nutrition in these very low sugar, gluten free breakfast muffins. Sweet potatoes are a fantastic source of fibre and vitamins, while apples add natural sweetness and antioxidants. The nut butter provides healthy fats and protein (along with the eggs and buckwheat flour), making these muffins a satisfying and nutrient-dense breakfast option. The warming spices, such as cinnamon and mixed spice, help regulate blood sugar and enhance flavour.

Ingredients

This recipe combines nutrient-rich sweet potatoes and apples with creamy nut butter to create a dense and deliciously light muffin base. I recipe tested this with almond butter, cashew butter and also ABC (almond, brazil, cashew). The addition of buckwheat flour and bicarbonate of soda (baking soda) helps the muffins rise, while a choice of natural sweeteners like honey or rice malt syrup gives a gentle sweetness.

Instructions to make these gluten-free spiced breakfast muffins

Begin by steaming the diced sweet potato and apple until soft. Puree them in a blender or food processor, then combine with nut butter, spices, eggs, and sweetener. Add the dry ingredients – buckwheat flour and bicarbonate of soda, blending until everything is incorporated. Pour the muffin batter into lined muffin tin and bake until a skewer comes out clean.

Serving suggestions and how to store

These muffins are delicious served warm with a pat of butter or alongside your favourite smoothie. Store them in an airtight container in the fridge for a few days, or freeze for longer storage.

Vary this spiced breakfast muffin to suit your needs

For a nut-free option, substitute the nut butter with sunflower seed butter or hulled tahini. You can also experiment with different gluten-free flours, such as almond meal (almond flour), depending on your preference. If you prefer sweeter muffins, drizzle with honey or maple syrup after baking.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

For more delicious, make ahead, healthy breakfast recipes, click HERE.

This Spiced Breakfast Muffin is a light & fluffy gluten-free way to start the day or treat. They are easy to make & dairy-free too.

Print Recipe

4.88 from 24 votes

Spiced Breakfast Muffin

These Spiced Breakfast Muffins are a nourishing, gluten-free way to start your day. Made with sweet potato, apple, and a blend of spices, they offer a balance of natural sweetness and warmth from cinnamon and mixed spice. Plus, they pack in plenty of protein and healthy fats thanks to the nut butter base.

Prep Time10

Cook Time20

Total Time30

Course: Breakfast, Snack

Servings: muffins

Ingredients

200 g sweet potato/s -peeled and diced 1-2cm
1 green apple -peeled and diced (large)
250 g nut butter (1 cup) *see note below
1 tsp ground cinnamon
2 tsp mixed spice
Pinch sea salt
3 egg/s
85 g rice malt syrup, honey or maple syrup (¼ cup)
30 g buckwheat flour (¼ cup)
2 tsp bicarbonate of soda

Instructions

Preheat the oven to 180℃/350℉ (fan-forced). Line your muffin tray with safe, non-stick large muffin cases.
Start with steaming the sweet potato and apple until cooked (mine took about 5 minutes).
Once they are cooked, allow to cool for a few minutes and puree in a food processor or high speed blender. If using a Thermomix, blend 10 seconds, speed 5.
Add the rest of the ingredients and blend until just combined. If using a Thermomix mix 20 seconds, speed 5.
Pour the batter into the muffin cases and bake for 15-20 minutes or until cooked (skewer inserted is clean).

Serve

warm with butter
with a smoothie (our favourites are Coco-beet Berry Smoothie, Tropical Green Smoothie, or a Chocolate Breakfast Smoothie.

Store

Store in an airtight container in the fridge or freezer.

Notes

Nut-free

You can sub the nut butter with hulled tahini and/ or sunflower seed butter (Sunbutter). I’ve also had feedback that using regular butter half half with the sun butter works well too (though haven’t tested it myself).

Another flour

You can certainly use another flour if you wish – any flour (except coconut) or even almond meal can be subbed 1:1.

Timesaving tip

Steam your apple/ sweet potato at dinner time and simply blend and bake in the morning - delicious hot muffins for brekkie.

No sweet enough

These are not super sweet, especially if you make them with rice malt syrup. If you bake them and would like them to be sweeter, then serve with honey or maple.

I just adore this recipe, it will definitely become a staple in my household. I’d love to hear what you think, post a comment below and let me know what you think.

Crispy Salmon with Coriander Lime Pesto (and sweet potato chips)

August 17, 2016 | Fish & Seafood

I buy fresh fish from my Farmers Market every weekend and this Crispy Salmon with Coriander Lime Pesto is my families favourite way for me to cook it. My kids fish preference is always Salmon or Trout (they are less keen on white fish unless I make my fish cakes).

Paired with this zesty pesto and creamy sweet potatoes, this meal is simply sensational and it’s my next twist on Jamie Oliver’s ’10 recipes to save your life’. As part of Jamie Oliver’s Food Revolution, I was one of 10 people selected world-wide to put my spin on 10 of Jamie’s favourite staple recipes. This is #6, my twist on Jamie’s ‘Salmon with Pesto dressed veg’.

Health benefits

This dish is packed with nutrition and perfect for busy weeknights. The hero, salmon, is a rich source of protein and omega-3 fatty acids which are essential for good health.

Store-bought pestos often contain damaging vegetable oil which are always best avoided. This home made pesto is super simple to make. The amazing healing herb coriander (also called cilantro in some cultures) is a classic example of food as medicine. It is extremely anti-inflammatory, anti-bacterial and also an amazing detoxifier and heavy metal chelator. Medicinally, it is used frequently for arthritis, inflammatory digestive disorders and to bind and excrete heavy metals in the blood. Needless to say, it is a very beneficial addition to any diet.

The cashew nuts add good fats and protein. The lime juice, zest and also the garlic further support immune function. So this pesto is just what the doctor ordered this winter.

Ingredients

This gluten-free dish features crispy-skinned salmon fillets, roasted sweet potato chips, and a fresh pesto made with coriander which is a nice change form basil pesto, lime, spinach, and toasted cashews. The pesto is flexible, with options to adjust for dietary needs.

How to make this baked pesto salmon recipe

Roast sweet potato chips in a baking pan (baking sheet) until golden and crisp. Then prepare the pesto sauce by blending coriander, spinach, lime, cashews, and Parmesan. Finally, pan-sear the fresh salmon fillets, cooking them skin-side down until crispy, and serve with a generous spoonful of pesto and sweet potato chips. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve with lime, steamed greens (or any other veggies) or a simple green salad for extra colour and nutrients. Leftover pesto can be stored in the in an airtight container in the refrigerator for up to 3 days, and salmon can be refrigerated for up to 2 days.

Vary this salmon with coriander lime pesto to suit your needs

For a dairy-free option, substitute Parmesan with nutritional yeast. For nut-free, use sunflower seeds in the pesto and extra virgin olive oil. To make it garlic-free, simply omit the garlic from the pesto.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

For more delicious, easy to make, healthy meals, click HERE.

Print Recipe

4.80 from 10 votes

Crispy Salmon with Coriander Lime Pesto (and sweet potato chips)

This crispy salmon with coriander lime pesto and sweet potato chips is a delicious and nutritious meal. The salmon's crispy skin, paired with a zesty, nutty pesto, creates a delicious combination that’s easy yet impressive.

Prep Time20

Cook Time20

Total Time40

Course: Main Course

Servings:

Ingredients

3 sweet potato/s (large)
4 salmon filllet -skin on (or Trout if you prefer)

For the Coriander Lime Pesto

1 bunch/s fresh coriander leaves
30 g baby spinach (approx. handful)
1 clove/s garlic -crushed
60 g raw cashew nuts (¼ cup) toasted
30 g parmesan cheese (2 tablespoons) finely grated
1 lime/s -juice and zest
20 ml macadamia nut oil (1 tablespoon)
1 red chilli/s (optional)

Serve

1 lime/s - quartered

Instructions

Start with roasting your sweet potato chips:

Pre-heat your oven to 220℃/420℉ (fan-forced).
Add ghee, coconut oil, lard (or the fat of your choice) to a baking dish and pop into the oven to heat until the fat is hot.
Cut your sweet potato to form thin chips. Add to the hot fat, season with salt and pepper and toss in the fat so they are evenly coated. Make sure they are in a single layer or they won't crisp up so well.
Bake for 20 minutes or until golden.

Now make your pesto:

In a food processor grate the parmesan and set aside. If using a Thermomix, 10 sec, speed 7.
Place the coriander, spinach and cashews in the processor and pulse until just chopped. If using a Thermomix, turbo 2-4 times.
Mix in the parmesan, lime juice and zest, garlic and macadamia oil (and optional chill) until combined. If using a Thermomix 10 seconds, reverse speed 4.
You have control over the texture of this pesto. For a chunky pesto process less, or smoother process more.
Set aside.

Lastly cook your salmon (start this 5 minutes before your chips will be ready):

Cut your fish to portion. I try to buy mid-sections of the fish so they are all approx. the same thickness (so they cook in the same amount of time).
Pat the flesh dry with a paper towel and then rub with a little olive oil and season well on both sides with sea salt and pepper.
Heat a non-stick or well seasoned cast iron pan so that it is moderately hot and cook the salmon skin side down for 4-5 minutes until the skin crisps. Don't try to turn or flip it to early or the skin will stick.
Using a thin spatula careful turn the fish and cook for 2 - 3 minutes or until just cooked through (remember it will continue to cook after you take it from the heat).

Serve

Serve the salmon on a warm plate with a dollop of pesto, the sweet potato chips and fresh lime juice (or fresh lemon juice).
I also serve with steamed greens or a simple green salad.

Notes

Dairy-free

Sub the parmesan for nutritional yeast and a pinch of sea salt. Cook the sweet potato in lard or coconut oil.

Nut-free

Replace the cashews with toasted sunflower seeds and the macadamia nut oil with olive oil.

Garlic-free

Omit the garlic.

I'd love to hear how you like this recipe. Post a comment below and let me know.

Simple Sweet Potato Mash

February 18, 2016 | Side dishes

This Simple Sweet Potato Mash is a versatile, budget friendly side dish that pairs well with a variety of meals. It’s easy to prepare, full of natural sweetness, and can be customised with different flavour variations to suit your taste.

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 (like A and C), minerals and antioxidants. Adding the fat (coconut oil, ghee or butter) ensures you are making the most of the wonderful fat soluble vitamins they contain.

Ingredients

For this mashed sweet potato recipe you only need sweet potatoes, butter or another fat (ghee or coconut oil), sea salt, and black pepper. For an extra twist, try one of the optional variations listed below.

How to make mashed sweet potatoes

Begin by preheating the oven to 200℃/400℉. Prick the sweet potatoes a few times (no need to peel them), then bake them until tender (about 30 minutes). The larger the sweet potato, the longer it will take to cook through. Once cooked, allow them to cool slightly, then scoop out the flesh into a bowl. Mash with butter, ghee, or coconut oil, and season to taste.

Serving suggestions and how to store

Serve this mash as a side to your favourite dishes or as a base for simply prepared protein. It can be stored in an airtight container in the fridge or freezer. To reheat, use a low heat on the stove or oven, adding a splash of milk if needed.

Vary this simple sweet potato mash to suit your needs

Extra Creamy: Add sour cream, Greek yogurt, or coconut cream.
Balsamic Mash: Drizzle with aged balsamic vinegar.
Garlic Mash: Roast garlic with the potatoes and mash it in for extra flavour.
Garam Masala or Cinnamon Mash: Add a sprinkle of garam masala or cinnamon for a warming twist.
Pesto Mash: Stir through pesto for a Mediterranean flair.
Smokey Mash: Add smoked paprika, or chilli powder for heat.
Ginger Mash: Incorporate finely grated ginger for an Asian or Indian-inspired variation.
Cheesy Mash: Incorporate about 30 grams parmesan cheese.

Time-saving tip

Double the amount of sweet potatoes and use the leftovers to make a simple vegan roasted sweet potato soup. Just add garlic and stock, then blend until smooth for a quick and nourishing meal.

For lots more sides and salad inspo, take a look at my hugely popular ebook ‘Well Nourished Sides and Salads’– where vegetables become the hero of the dish!

It’s great value at just $9.95, click HERE to take a look.

One very simple, inexpensive side that features regular on our table is this simple sweet potato mash. Easy to make and delicious

Print Recipe

5 from 1 vote

Simple Sweet Potato Mash

This Sweet Potato Mash is such a nourishing, delicious and easy to make side dish. Checkout the optional extras to make it the perfect partner for your main dish.

Prep Time5

Cook Time30

Total Time35

Course: Side Dish

Servings:

Ingredients

1 sweet potato/s -skin on (unpeeled)
1 tbsp butter, ghee or coconut oil
Sea salt and freshly ground black pepper -to taste

Instructions

Preheat a fan forced oven to 200℃/400℉ (fan-forced).
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). Try to keep them the same size if roasting more than one so they cook in the same amount of time.
I sit mine on a tray lined with baking paper as they can ooze as they cook.
Bake for about 30 minutes or until a knife or fork easily pieces the flesh. Larger potatoes will need longer.
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.
Enjoy as is or add in your favourite optional extras.

Make-ahead

It can be made ahead. Re-heat in a pot over a very low heat until just hot (add a splash of milk) or can also be re-heated in the oven.

Store

Store in an airtight container in the fridge or freezer.

Notes

Dairy-free

Choose coconut oil or olive oil as your fat of choice.

Winter Sweet Potato Salad

April 30, 2015 | Budget Friendly, Make-ahead Meals, Vegetarian, Salads

Come winter time, I love to continue to eat salads as leafy greens are in season and I believe nature has given us an abundance of them for a reason (to keep us well through the sneezing season, for more on that click here). However I always ‘warm’ them up by adding cooked vegetables, nuts, seeds and most importantly warming aromatic herbs and spices. So I give you this Winter Sweet Potato Salad as a beautiful, nourishing addition to your winter salad list with loads of lovely textures and flavours.

Health benefits

Sweet potatoes are rich in beta-carotene, fibre, and antioxidants, while chickpeas add a good dose of plant-based protein and fibre. The leafy greens boost the vitamin and mineral content, making this salad a well-balanced meal.

Ingredients

For this sweet potato salad recipe you’ll need sweet potatoes, chickpeas, leafy greens like watercress, baby spinach, kale or rocket (arugula), and almonds for some crunch. A delicious dressing made with olive oil, lemon juice, and a hint of syrup ties it all together.

How to make roasted sweet potato salad

Roast the sweet potatoes on a baking sheet with almonds and garlic in a cinnamon-infused oil until tender. Meanwhile, sauté chickpeas with warming spices like cumin, cinnamon, and turmeric. Toss the leafy greens in a large bowl with a lemony dressing, and top with the roasted sweet potatoes, almonds, and chickpeas for a hearty salad.

Serving suggestions and how to store

This sweet potato salad is best served slightly warm or at room temperature, making it great for meal prep. Store any leftovers in an airtight container in the fridge, and toss with dressing just before serving to keep the greens fresh.

Vary this sweet potato salad recipe to suit

For a nut-free option, swap the almonds with sunflower seeds or pumpkin seeds or any other nut (like pecans or walnuts). If you’re avoiding legumes, replace the chickpeas with cooked quinoa. You can also make it vegan by using olive oil instead of ghee or butter. For a more filling meal, add cooked quinoa, shredded chicken, or tuna. Or add in any other veggies you like, like avocado or red onion. Feta cheese or goats cheese would also be a lovely addition – it’s just so versatile!

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many dietary requirements.

For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’– where vegetables become the hero of the dish! It’s great value at just $9.95, click HERE to take a look.

For more delicious, easy to make sides and salad recipes, click HERE.

Print Recipe

4.89 from 9 votes

Winter Sweet Potato Salad

This Winter Sweet Potato Salad is a warming, nourishing dish packed with seasonal flavours. Roasted sweet potatoes and spiced chickpeas are combined with fresh greens and a zesty dressing, making it the perfect salad to enjoy during cooler months.

Prep Time15

Cook Time30

Total Time45

Course: Salad

Servings:

Ingredients

2 tbsp butter, ghee or coconut oil
1 tbsp rice malt syrup or maple syrup
1 tsp ground cinnamon
Sea salt and freshly ground black pepper - to taste
1 sweet potato/s (large) diced into approx. 1.5cm chunks (you can peel it or leave the skin on)
70 g raw almonds (½ cup)
1 clove/s garlic - unpeeled
100 g leafy greens -such as watercress (my preference), rocket or baby spinach.

Chickpeas

1 tbsp butter, ghee or coconut oil
425 g can chickpeas - drained and rinsed (or 1 ½ cups cooked chickpeas)
½ tsp ground cinnamon
½ tsp ground cumin
¼ tsp ground turmeric
¼ tsp sea salt - to taste
½ lemon/s - zest and juice

Dressing

3 tbsp extra virgin olive oil - extra virgin
1 tbsp lemon juice
1 tbsp rice malt syrup or maple syrup
Sea salt and freshly ground black pepper - to taste

Instructions

Preheat your oven to 180℃/350°F.
In a small pot combine the ghee, butter or coconut oil, syrup, cinnamon and seasoning over a low heat unit the fat has melted and ingredients combined.
Place the sweet potato, almonds and the whole garlic clove in a small baking dish and pour over the above mixture, tossing to coat the sweet potato and almonds well. Arrange in a single layer and bake for 20-30 minutes until the sweet potato is just cooked through.
Now prepare your chickpeas. Without rinsing the small pot, add the ghee, butter or coconut oil and heat gently to melt. Now add the chickpeas, spices and seasoning and stir over a low heat until you can start to smell the spices (just a few minutes).
Remove from the heat and stir in the juice and zest. Set aside.
Place you leafy greens in a serving bowl or plate.
Once the potato is cooked, remove from the oven and allow to cool.
Make you dressing by combining all of the ingredients, together with the flesh squeezed from the baked clove of garlic.
Just prior to serving, toss the dressing through the leaves to coat and top with the cooled sweet potato, almonds and chickpeas.

Make-ahead

Prep all of your ingredients and assemble/ dress the salad just prior to eating.

Store

Store in an airtight container in the fridge.

Notes

Nut-free

Substitute the almonds with sunflower seeds.

Legume-free

Replace the chickpeas with a cup of cooked quinoa or buckwheat.

Garlic-free

Omit the garlic, there are enough lovely flavours so you won't miss it.

Fructose-friendly

Choose rice malt syrup as your sweetener.

Vegan

Choose olive oil as your cooking fat.

Make it go further

Add a cup of cooked quinoa, diced or shredded chicken or a can of tuna.

I'd love to hear if you like this recipe as much as I do. Post a comment or rate this recipe (which really helps it to reach more people).

Berry Nice Brownies (sweet potato brownie)

February 6, 2014 | Healthy Lunchbox, Baked Sweets, Desserts

These gluten and grain free brownies aka ‘Berry Nice Brownies’, are made with sweet potatoes, and are a deliciously fudgy treat with a secret healthy twist. Packed with natural sweetness from sweet potatoes and optional bursts of berries, they’re the perfect delicious indulgence that your family will love—especially when served warm with cream and fresh berries. They are SO easy to make and being nut-free they are perfect for school lunchbox treats too. They just taste so good, check out the comments below, I’m not the only one who loves this recipe.

Most sweet potato brownies require cooked sweet potato puree – but this recipe uses grated raw sweet potato which eliminates the more time consuming step of cooking the sweet potato and pureeing it, making these a whole lot quicker to make than many sweet potato brownie recipes!

Health benefits

Using sweet potato as the base, these brownies provide a wholesome protein and fibre rich alternative to traditional recipes. Sweet potatoes are nutrient-dense and naturally sweet, making them a great way to reduce refined sugars while still enjoying a moist, chocolatey treat. This easy to make brownie is full of nutrition including about 2.5 grams protein per serve.

Ingredients in these gluten and grain-free brownies

You’ll need raw grated sweet potato, butter or coconut oil, rice malt syrup or honey, eggs, vanilla, cocoa powder, coconut flour, and a handful of fresh or frozen raspberries (or cherries) to top it off. These ingredients come together to create a brownie that’s rich, moist, and full of flavour.

How to make this healthy brownie recipe

In a large mixing bowl mix the grated sweet potato with melted butter, sweetener, eggs, and pure vanilla extract until smooth. Then, fold in the cacao, baking powder, and coconut flour. Pour the batter into a baking pan (tin) lined with baking paper (parchment paper), top with berries, and bake at 180℃ for 25 minutes. Let the brownies cool before slicing—they firm up and have a beautiful moist texture once chilled. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

These paleo gluten and grain-free brownies are best enjoyed at room temperature or slightly warmed with a dollop of cream or coconut cream and fresh berries. Store them in the fridge for up to a week, or freeze them for later when you need a quick, satisfying snack or school lunchbox treat.

Vary these gluten and grain-free brownies to suit your dietary needs

For a low-fructose option, swap the sweetener for rice malt syrup. To make it dairy-free, use coconut or macadamia nut oil instead of butter. If you prefer a coconut-free version, replace the coconut flour with spelt flour. You can also experiment with other grated veggies like beetroot, carrot, or zucchini for a fun twist! Or add in half a cup of dark chocolate chips for a double choc chip brownie! For a sweet salty twist, add a pinch of sea salt.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

For more delicious, healthy and easy to make wholefood treats, click HERE.

Berry Nice Sweet Potato Brownies - These gluten and grain free brownies are a delicious, decadent treat with fructose, nut and dairy free versions too. Includes Thermomix method too.

Print Recipe

4.84 from 31 votes

Berry Nice Brownies

These Berry Nice Brownies are one of the most popular recipes on this website. They just tick every box, delicious, easy to make plus they contain a serve of veggies!

Prep Time10

Cook Time25

Total Time35

Course: Dessert, Snack

Servings: slices

Ingredients

200 g sweet potato/s (approx 2 cups) raw, peeled, grated & extra moisture squeezed from it
125 g butter or coconut oil (½ cup) melted
170 g rice malt syrup, honey or maple syrup (½ cup)
2 egg/s (large sized)
2 tsp vanilla -powder, extract or essence
30-60 g cacao powder (¼-½ cup) unsweetened Dutch process or raw (the more you use, the richer the brownie)
2 tsp baking powder
1 tsp bicarbonate of soda
2 tbsp coconut flour
50 g raspberries (½ cup approx.) fresh or frozen or pitted cherries are lovely too (estimate about one berry per slice)

Instructions

Preheat your oven to 180℃/350°C (fan forced).
In a large bowl, blender or processor, mix together the sweet potato, butter or oil, sweetener, eggs and vanilla until combined.
Add the cacao, bicarbonate of soda and baking powder and combine.
Finally, stir in the coconut flour. Coconut flour absorbs a lot of liquid so you should only need the two tablespoons. Your batter should be the consistency of a very thick, airy (cake like) batter. Let it sit for a minute and if it still seems a little wet, add more coconut flour teaspoon by teaspoon.
Line a small slice tin (approx. 17 x 27cm in size) with baking paper.
Pour the batter into the tin and top with the raspberries or cherries (optional).
Bake for 25 minutes or until the centre is firm to touch or a skewer inserted comes out clean. Cool completely before slicing. It will firm up once chilled.
Enjoy at room temperature or warm with double cream or coconut cream and fresh berries.

Thermomix Method

Preheat your oven to 180℃.
Grate your sweet potato, 5 seconds, speed 5. Place in a lined or fine sieve and press to remove the moisture (roughly)
Melt your butter or oil (if required) 1 minute, temp 90, speed 3.
Add back the sweet potato, sweetener, eggs, vanilla, and mix to combine 10 seconds, speed 4.
Add the cacao, bicarb and baking powder and mix 5 seconds, speed 3.
Add the coconut flour and mix 5 seconds, speed 3. Coconut flour absorbs a lot of liquid so you should only need the two tablespoons. Your batter should be the consistency of a thick, airy (cake like) batter. Let it sit for a minute and if it still seems a little wet, add more coconut flour teaspoon by teaspoon.
Continue from point 6 above.

Store

Store in the fridge in an airtight container or you can also freeze them.

Notes

Low-fructose

Sweeten with rice malt syrup.

Dairy-free

Use macadamia nut oil or coconut oil rather than butter.

Coconut-free

Replace the coconut flour with double the amount of spelt flour.

Another vegetable

I've also substituted the sweet potato with grated beetroot, carrot, zucchini or pumpkin - all equally delicious.

No berries

My son has recently decided he doesn't like fruit cooked into anything (kids!!) so these are now no longer 'berry nice' and simply 'very' nice brownies! Feel free to leave the berries off if you'd rather.

"OMG OMG OMG....just stumbled across your recipe in Haven magazine last night for "Berry Nice Brownies"....made them tonight and they were a HUGE hit for my hubby's birthday - kids and husband LOVED it ! Yum !!! So pleased I found your site !!"

Mish's Thermie Gold Coast

These are a favourite in our household, how about yours? Love to hear your feedback in the comments below (if you could rate this recipe that would be fabulous too).