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Gut-Healing Sweet Potato Mash: Prebiotic Comfort Food

If you're searching for a new way to eat sweet potatoes, look no further.  Sweet potatoes are a nutrient-packed prebiotic food that can revolutionize your digestive health.  This isn't just a side dish - it's a powerful gut health solution disguised as a creamy, dairy-free comfort food.
Print Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Course: Side Dish
Cuisine: American, Dairy Free
Ingredients Method

Ingredients
  

Sweet Potatoes
  • 3 lbs sweet potatoes peeled and cut into 1-inch chunks
  • 1 cup full-fat coconut milk
  • 2 TBSP coconut oil
  • 1 tsp sea salt
  • 1/4 tsp pepper
  • 1 TBSP maple syrup optional
  • 1 inch piece of fresh ginger grated (about 1 TBSP)
Topping (Optional)
  • 1/4 cup pecans chopped
  • 1 TBSP coconut oil
  • 1 TBSP maple syrup
  • 1/4 tsp ground cinnamon
  • pinch sea salt
  • fresh thyme leaves for garnish

Method
 

Cooking Sweet Potatoes
  1. Place sweet potato chunks in large pot.
  2. Cover with cold water by 1 inch.
  3. Add pinch of salt to water.
  4. Bring to boil, reduce heat to medium.
  5. Simmer for 15-20 minutes until potatoes are very tender and nearly falling apart.
  6. Drain thoroughly in colander.15 
Making the Mash
  1. Return pot to low heat.
  2. Add coconut oil and melt.
  3. Return potatoes to pot and add: coconut milk, salt, pepper, grated ginger, and maple syrup.
  4. Mash until desired consistency using electric mixer for smoother consistency or hand masher for a more rustic texture.
  5. Keep warm over very low heat.
Pecan Topping
  1. Heat small skillet over medium heat.
  2. Add coconut oil and maple syrup and stir together.
  3. Add pecans, cinnamon, and salt.
  4. Cook 3-4 minutes until pecans are toasted and mixture is sticky and fragrant.
Assembling
  1. Transfer to serving bowl.
  2. Create swoops with back of spoon.
  3. Top with pecan mixture, if using.
  4. Garnish with fresh thyme.
  5. Pop it in the oven on low heat to keep warm.
Gut-Friendly Benefits
  1. - Sweet potatoes contain resistant starch and fiber
    - Ginger aids digestion
    - Coconut milk is easy to digest
    - Cinnamon helps regulate blood sugar
    - Pecans provide healthy fats and fiber