This purple sweet potato mash is as beautiful as it is nutritious. Made with low-fat coconut milk and coconut oil, it provides a silky texture and a hint of tropical flavor while keeping the dish dairy-free. Whether served alongside a savory dish or sweetened for dessert, this versatile mash is a simple yet delicious way to enjoy antioxidant-rich purple sweet potatoes.
Key Ingredients & Their Health Benefits
- Purple Sweet Potato: Rich in antioxidants (anthocyanins, a type of flavonoid) that support brain and heart health and high in fiber for gut health
- Coconut Oil: Contains medium-chain triglycerides (MCTs) that may support metabolism and brain function
- Low-Fat Coconut Milk: Provides a good source of healthy fats and adds creaminess while being dairy-free
Recipe for Purple Sweet Potato Mash
Yields: 2 servings
Nutritional Information Per Serving
- Calories: ~180
- Protein: 2g
- Carbohydrates: 35g
- Healthy Fats: 5g
- Fiber: 5g
Ingredients
- 2 medium purple sweet potatoes, peeled and cubed
- ¼ cup low-fat coconut milk (adjust to desired consistency)
- 1 tbsp. coconut oil
- ¼ tsp. salt
- Mango slices, for garnish (optional)
- For sweeter version: 1 tbsp. honey or maple syrup
Instructions
* See Recipe Tips below *
- Boil the Sweet Potatoes: Bring a pot of water to a boil, then add the cubed sweet potatoes. Cook until fork-tender (about 15–20 minutes). Drain and let cool slightly.
- Mash the Potatoes: In a bowl, mash the potatoes with a fork or potato masher until smooth.
- Mix in Ingredients: Stir in the coconut oil, salt, and coconut milk. Add more coconut milk as needed for a creamier consistency. If making a sweeter dessert version, add in your sweetener of choice (honey or maple syrup).
- Chill or Serve Warm:
- For a cold version, refrigerate for at least 30 minutes before serving.
- For a warm version, serve immediately.
- Garnish & Enjoy: Top with fresh mango slices for a tropical touch.
Storage & Shelf Life
- Store in an airtight container in the refrigerator for up to 3 days
- Reheat gently on the stovetop or in the microwave if serving warm
- Freezing is not recommended, as the texture may change
Recipe Tips
- For a Silkier Texture: Blend the mash with an immersion blender or food processor
- For a Savory Twist: Add a pinch of cinnamon or nutmeg for warmth, or top with toasted coconut flakes
- For Extra Sweetness: Stir in a drizzle of maple syrup or honey
Cover image credit: Drew Green
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