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Recipes
Delicious, gut-friendly meals designed to reduce inflammation and support your health—just pick your dish and enjoy the benefits.
Recipes
Sweet Potato Mash
Sweet potato mash is a simple, nourishing dish that delivers powerful health benefits without needing anything added. This unprocessed, dairy-free version is a delicious way to enjoy one of nature’s most healing foods while supporting gut health and reducing inflammation.
This preparation of sweet potato mash allows the natural sweetness and creamy texture of the vegetable to shine through—no dairy or additives necessary. Rich in beta-carotene, vitamin C, and potassium, sweet potatoes support the immune system, improve skin health, and help maintain steady blood sugar levels. Their low glycemic index makes them especially beneficial for people managing diabetes or looking to avoid energy crashes.
For those healing from digestive issues or managing autoimmune conditions, sweet potato mash offers a soothing, gut-friendly option that’s easy to digest and packed with fiber and antioxidants. The slow-releasing carbohydrates provide long-lasting energy while being kind to the microbiome.
Once you try this pure version of sweet potato mash, you’ll never go back to mixing in dairy. This simple approach protects the food’s natural anti-inflammatory properties, helping the body repair and recharge with every bite.
Serve it as a side with lean proteins, roasted vegetables, or enjoy it as a comforting, stand-alone meal. Either way, sweet potato mash proves that simplicity and healing go hand in hand.
Ingredients
4 servings
- 28oz or 800g (around 4 medium) sweet potatoes
- 1 tsp of olive oil
- 1 tsp sea salt
- 1/2 tsp pepper
Directions
Total time: 70min
-
Step 1:
Preheat your oven at 200 C / 400 F fan oven.
Place the sweet potatoes in a baking dish, skin on, and pierce them with a knife. -
Step 2:
Bake for 60 minutes. Remove them from the oven and let them cool down.
-
Step 3:
The skin will have come off the flesh, making them easy to peel. Peel the skin off and place the flesh in a bowl. Add olive oil, salt, and pepper to taste and mash with a fork. Your mash is ready!
Serving tips
This is perfect for a side dish or as part of recipes like the sweet potato cottage pie and Sweet Potato Blinis.
Storage tips
It keeps in the fridge for up to 5 days or in the freezer for up to 1 month.
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01 Recipes
Recipes
Delicious, gut-friendly meals designed to reduce inflammation and support your health—just pick your dish and enjoy the benefits.
Recipes
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02 Food lists
Food lists
The EBS Traffic Light system of food categories with more guidance on each color.
Read the guide
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03 Expert advice
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