Mashed Sweet-Sweet Potatoes and Pecans


Sweet Potatoes are a large part of the Okinawan blue zone diet (Resnick, 2022). They provide you with protein, fiber, vitamin B, beta carotene, iron, calcium, zinc, magnesium, and polyphenol compounds (Alam, 2021).

Upon casual observation it seems Americans focus a lot on sweet potatoes during thanksgiving and do not give them a whole lot of thought aside from that. Okinawans use sweet potatoes and root vegetables as a primary focus of their diet. Wanting to emulate blue zone diets as much as possible because of the substantial health benefits, sweet potatoes is a good way to start.

This recipe will be sure to please those in your house that may have a sweet tooth. If you have a picky one at home, popping a couple vegan marshmallows on the top and you have healthy dessert packed with antioxidants, vitamins, and minerals!

Sweet-Sweet Potatoes and Pecans

Yield: 4 servings                  Prep Time: 10 min

Cook Time: 15-20 min      Total Time: 40 min


  • 2 large, sweet potatoes
  • 3 T mascarpone
  • The juice of one orange
  • 1/3c pecans
  • Optional dash of salt and pumpkin pie spice


  1. Fill a pot with water and bring to a boil.
  2. Wash the sweet potatoes and carefully remove some of the peel. Then dice the sweet potatoes into large chunks.
  3. Boil for 15 minutes or until a fork can easily pierce a large piece.
  4. Remove sweet potatoes with a small strainer and place into a mixer.
  5. Add the mascarpone beat into the sweet potatoes
  6. Add the zest from the orange and optional dashes of salt
  7. Juice the orange into the sweet potatoes
  8. Whip until desired consistency*
  9. Place in a bowl and top with pecans and optional honey
  • Add plant-based milk if you desire a thinner consistency.

Resnick, G. (2022, Sept 26). Blue Zones and their Role in the Diet Mental Health Relationship (DMHR): A Three Part Series Exploring the Interplay of Diet Longevity and Mental Health. Nutritional Psychology.

Alam, M. (2021, Sept.) A Comprehensive Review of Sweet Potato (Ipomoea Batatas [L.] Lam) Revisiting the Associated Health Benefits. Trends in Food Science Technology. Vol 115. Pgs. 512-529.

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