Almost every year sweet potatoes find their way onto our family Thanksgiving table, although unlike that classic sweet potato casserole this recipe is low in sugar and high in healthy fats. This recipe allows the natural sweetness of the sweet potatoes to shine through. Cream or cow’s milk is replaced by coconut milk, which creates a silky smooth consistency. You might think the coconut milk will add too much coconut flavor but it really does not, just like coconut oil.
I tried to keep this recipe simple so that the true flavors could be displayed. While sweet potatoes are the main attraction, coconut milk creates that smooth and creamy texture that we all associate with mashed potatoes. Rosemary adds a hint of savory to the mix without being overpowering. Coconut oil brings a slight buttery flavor to take this recipe over the top. This recipe is perfect as an addition to your holiday table, or any time of year if you ask me.
You might be reluctant to try coconut products because of their high saturated fat content, but do not be alarmed! Coconut products contain special types of medium chain saturated fats, which are immediately broken down by the body and used for energy. Coconut oil is also known to speed up the metabolism and help with weight loss. Rosemary might just be thought of as a flavor enhancer but it has some health benefits of its own. Rosemary contains immune strengthening compounds, which increase circulation and good digestion. Even the smell of rosemary is known to enhance the memory. Sweet potatoes as we all know are packed with vitamin A and beta carotene but they also contain anti-inflammatory compounds which help the body heal its wounds. Sweet potatoes also come in many different colors, each contains different help benefits. From blue/purple to white, sweet potatoes greatly surpass the while potato on the heath benefit scale. Sweet potatoes are also lower on the high glycemic index which means they have less carbs that get turned into sugars. So, do not just eat sweet potatoes around the holidays, get there wonderful benefits all year long!
I tried to keep this recipe simple so that the true flavors could be displayed. While sweet potatoes are the main attraction, coconut milk creates that smooth and creamy texture that we all associate with mashed potatoes. Rosemary adds a hint of savory to the mix without being overpowering. Coconut oil brings a slight buttery flavor to take this recipe over the top. This recipe is perfect as an addition to your holiday table, or any time of year if you ask me.
You might be reluctant to try coconut products because of their high saturated fat content, but do not be alarmed! Coconut products contain special types of medium chain saturated fats, which are immediately broken down by the body and used for energy. Coconut oil is also known to speed up the metabolism and help with weight loss. Rosemary might just be thought of as a flavor enhancer but it has some health benefits of its own. Rosemary contains immune strengthening compounds, which increase circulation and good digestion. Even the smell of rosemary is known to enhance the memory. Sweet potatoes as we all know are packed with vitamin A and beta carotene but they also contain anti-inflammatory compounds which help the body heal its wounds. Sweet potatoes also come in many different colors, each contains different help benefits. From blue/purple to white, sweet potatoes greatly surpass the while potato on the heath benefit scale. Sweet potatoes are also lower on the high glycemic index which means they have less carbs that get turned into sugars. So, do not just eat sweet potatoes around the holidays, get there wonderful benefits all year long!
Ugly on the outside, but beautiful on the inside!
Rosemary Mashed Sweet Potatoes
Ingredients:
4 large sweet potatoes
1 cup coconut milk (low fat from a can)
½ tsp salt
5-7 sprigs fresh rosemary, chopped
2 tbs other fresh herbs of choice, chopped (I used thyme and sage)
1 tbs coconut oil
Instructions:
Pre heat oven to 350F degrees.
Wash and dry sweet potatoes, then roast them in the oven for an hour and a half or until very soft. (Sweet potatoes do not have to be covered in foil, but you can put them on a baking sheet to prevent juice from leaking into your oven.)
Once the sweet potatoes are done roasting, remove the flesh and place it in a large pot. (Be careful not to get any skin in there.) Add in the coconut milk, salt and coconut oil. Heat over medium heat, stirring until the coconut oil is melted. Continue to heat while mashing until it is smooth and creamy, add more coconut milk and salt if needed. Finally mash in the rosemary. Serve while warm garnishing with more rosemary sprigs. Enjoy!
*Another great addition would be to top it off with roasted pecans or walnuts!
4 large sweet potatoes
1 cup coconut milk (low fat from a can)
½ tsp salt
5-7 sprigs fresh rosemary, chopped
2 tbs other fresh herbs of choice, chopped (I used thyme and sage)
1 tbs coconut oil
Instructions:
Pre heat oven to 350F degrees.
Wash and dry sweet potatoes, then roast them in the oven for an hour and a half or until very soft. (Sweet potatoes do not have to be covered in foil, but you can put them on a baking sheet to prevent juice from leaking into your oven.)
Once the sweet potatoes are done roasting, remove the flesh and place it in a large pot. (Be careful not to get any skin in there.) Add in the coconut milk, salt and coconut oil. Heat over medium heat, stirring until the coconut oil is melted. Continue to heat while mashing until it is smooth and creamy, add more coconut milk and salt if needed. Finally mash in the rosemary. Serve while warm garnishing with more rosemary sprigs. Enjoy!
*Another great addition would be to top it off with roasted pecans or walnuts!
