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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
  

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

Instructions
 

Cooking Sweet Potatoes

  • Place sweet potato chunks in large pot.
  • Cover with cold water by 1 inch.
  • Add pinch of salt to water.
  • Bring to boil, reduce heat to medium.
  • Simmer for 15-20 minutes until potatoes are very tender and nearly falling apart.
  • Drain thoroughly in colander.15 

Making the Mash

  • Return pot to low heat.
  • Add coconut oil and melt.
  • Return potatoes to pot and add: coconut milk, salt, pepper, grated ginger, and maple syrup.
  • Mash until desired consistency using electric mixer for smoother consistency or hand masher for a more rustic texture.
  • Keep warm over very low heat.

Pecan Topping

  • Heat small skillet over medium heat.
  • Add coconut oil and maple syrup and stir together.
  • Add pecans, cinnamon, and salt.
  • Cook 3-4 minutes until pecans are toasted and mixture is sticky and fragrant.

Assembling

  • Transfer to serving bowl.
  • Create swoops with back of spoon.
  • Top with pecan mixture, if using.
  • Garnish with fresh thyme.
  • Pop it in the oven on low heat to keep warm.

Gut-Friendly Benefits

  • - 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
Keyword Dairy-free, fiber, Gluten Free, Gut Health foods, sweet potatoes