Mashed Sweet-Sweet Potatoes and Pecans
Prep time: 10 minutes
Serves: 4 servings
- Prep time: 10 minutes
- Total time: 40 minutes
- Serves: 4 servings
Sweet Potatoes are a large part of the Okinawan blue zone diet (Resnick, 2023). They provide you with protein, fiber, vitamin B, beta carotene, iron, calcium, zinc, magnesium, and polyphenol compounds (Alam 2021). The high amounts of carotenoids can help reduce chances of cardiovascular disease, certain cancers such as cervical, ovarian and colorectal and degenerative diseases (Yao, 2022).
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!
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. https://www.sciencedirect.com/science/article/abs/pii/S0924224421004398
Yao, Y., Zhang, R., Jia, R., Deng, Y., Wang, Z. (2023, Jan. 1). Impact of Different Cooking Methods on the Chemical Profile of Orange-Fleshed Sweet Potato (Ipomoea Batatas L.). LWT https://www.sciencedirect.com/science/article/pii/S0023643822012233
- 2 large sweet potatoes,, keep the peel on for added nutritional benefits
- 3 heaping T mascarpone
- 1 orange, add the zest of the orange if you like, it is nutritious and delicious
- 1/3 c pecans
- 1/2 t salt, this will bring out the sweetness of your sweet potato
- 1 1/2 t cinnamon or pumpkin pie spice
- 1 T local honey
Fill a pot with enough water to cover the 2 sweet potatoes and bring to a boil
2) While water is coming to a boil, carefully wash the sweet potatoes and cut into large pieces. Boil for 15 minutes until you can easily pierce a large piece with a fork.
Drain the sweet potatoes and move them over, while hot, to your mixer.
Add the mascarpone and turn the mixer on mixing in the mascarpone, while beating the soft sweet potatoes.
Add the zest from the orange and the juice along with the optional salt and cinnamon.
Whip until you get your desired consistency. If you would like a thinner mash you can add some plant based milk.
Place in a bowl and top with your pecans and optional honey. Or if you dont have a mixer you can bake like a baked potato and enjoy with the same toppings!