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Ghee Mashed Sweet Potatoes, a Nightshades-free side dish
When you’re craving a comforting, nourishing side dish, Ghee Mashed Sweet Potatoes are the perfect choice. This recipe is simple yet full of flavor, making it an ideal addition to any meal. Not only is it AIP-friendly, but it’s also nightshades-free and gluten-free, so it caters to various dietary needs. What’s more, it combines the richness of ghee with the savory punch of nutritional yeast and the unique flavor of kelp powder.
If you’re following the Autoimmune Protocol (AIP) Reintroduction phase, this dish is a great way to enjoy a delicious side while adhering to your diet. Additionally, sweet potatoes are a powerhouse of nutrition, rich in beta-carotene, which supports your immune system and helps maintain healthy skin. The ghee in this recipe contributes not only to the taste but also offers butyrate, which supports gut health and digestion. Therefore, this recipe is both delicious and beneficial, making it the perfect complement to any meal. Whether you’re looking for a paleo, plant-based, or whole foods dish, Ghee Mashed Sweet Potatoes will not disappoint.
Health Benefits of Ghee Mashed Sweet Potatoes:
Rich in Antioxidants: Sweet potatoes are packed with beta-carotene, which the body converts into vitamin A. This antioxidant boosts immune function and helps fight free radicals, protecting the body from oxidative stress.
Supports Gut Health: Ghee is rich in butyrate, a short-chain fatty acid. Butyrate nourishes the cells of your digestive tract, promoting gut health and reducing inflammation, which can help with digestive issues.
High in Fiber: Sweet potatoes are an excellent source of dietary fiber. Fiber aids digestion, helps maintain regular bowel movements, and supports a healthy gut microbiome. It also plays a role in stabilizing blood sugar levels.
Boosts Bone Health: Ghee contains vitamin K2, which is essential for calcium metabolism. This vitamin helps improve calcium absorption in the bones, promoting bone density and strength, while reducing the risk of osteoporosis.
Promotes Healthy Skin: The beta-carotene in sweet potatoes supports healthy skin by helping to prevent UV damage. Additionally, it promotes cell regeneration, keeping the skin smooth and youthful looking.
Garlic’s Benefits: Garlic is known for its immune-boosting properties. It contains compounds like allicin, which help fight infections and inflammation.
Nutritional Yeast: This ingredient is rich in B-vitamins, particularly B12, which supports energy production and brain health. It also adds a cheesy, savory flavor without dairy.
Instructions:
Cook the Sweet Potatoes
Start by peeling and cubing the white sweet potato. Then, bring a medium pot of water to a boil. Once the water is boiling, add the sweet potato cubes and cook for 12-15 minutes, or until tender. The sweet potato should easily pierce with a fork when it’s ready. After cooking, drain the water and return the sweet potato to the pot.
Mash the Sweet Potatoes:
Using a potato masher or fork, mash the sweet potatoes until they become smooth and creamy. If you prefer a creamier consistency, add coconut milk. Gradually pour in the coconut milk, stirring until you reach your desired texture. For a thicker consistency, use less coconut milk; for a lighter texture, add more.
Prepare the Garlic and Ghee:
In a small saucepan, melt 1-2 tablespoons of ghee over medium heat. Once melted, add the crushed garlic cloves. Sauté the garlic for about 1-2 minutes, just until fragrant. Be careful not to burn the garlic. Stir occasionally to ensure it cooks evenly.
Combine the Ingredients:
Pour the ghee and garlic mixture over the mashed sweet potatoes. Mix thoroughly to infuse the sweet potatoes with the flavorful ghee and garlic. Then, stir in 2 tablespoons of nutritional yeast and 1 teaspoon of kelp powder, if using. These ingredients will add a savory depth to the dish.
Season and Serve:
Add sea salt to taste. Stir well to combine the flavors evenly. If the mixture is too thick, you can add more coconut milk. Once well mixed, serve the mashed sweet potatoes warm as a nourishing side dish.
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Ghee Mashed Sweet Potatoes
Course: Side Dish, Dinner, LunchCuisine: American, MediterraneanDifficulty: Easy2
servings10
minutes20
minutes200
kcal1
cupThese Ghee Mashed Sweet Potatoes are a creamy, flavorful side dish made with white sweet potatoes, garlic, and a touch of nutritional yeast for a savory umami flavor. Ghee adds richness, while coconut milk (optional) gives the perfect creamy consistency. Sea salt and kelp powder enhance the taste, making this dish a delicious and AIP-friendly option. Perfect for anyone seeking a wholesome, dairy-free, and gluten-free recipe packed with nutrients and flavor!
Ingredients
1 white sweet potato, peeled and cubed
2-3 garlic cloves, crushed
2 tablespoons nutritional yeast
1-2 tablespoons ghee (adjust to taste)
Sea salt, to taste
1/4 teaspoon kelp powder (optional, for added flavor)
Coconut milk (optional, to reach desired consistency)
Directions
- Bring a medium pot of water to a boil. Add the cubed white sweet potato and cook for about 12-15 minutes, or until tender when pierced with a fork. Drain the water and return the sweet potato to the pot.
- Using a potato masher or fork, mash the sweet potato until smooth.
- In a small saucepan, heat the ghee over medium heat until melted. Add the crushed garlic cloves and sauté for 1-2 minutes until fragrant.
- Pour the ghee and garlic mixture over the mashed sweet potatoes.
- Stir in the nutritional yeast, kelp powder (if using), and sea salt to taste. Mix well until all ingredients are fully incorporated. If needed, add coconut milk for creaminess.
- Adjust salt and ghee to taste, and serve warm.
Notes
- Ghee vs. Dairy-Free: Ghee is clarified butter, which removes most of the lactose and casein, but it's not strictly dairy-free. If you're following a dairy-free diet, you can replace the ghee with coconut oil or another plant-based fat for a completely dairy-free option.
- Consistency Adjustments: The amount of coconut milk can be adjusted based on your preferred consistency. Add it gradually until you reach the desired creaminess.
- Flavor Variations: Feel free to experiment with additional seasonings like onion powder or a sprinkle of fresh herbs for a unique twist on the flavor.
- Make-Ahead: These mashed sweet potatoes can be made ahead of time. Simply store them in an airtight container in the fridge for up to 3 days. Reheat with a little extra coconut milk or ghee for creaminess.
- Kelp Powder: The addition of kelp powder provides a mild, salty flavor and is a great source of iodine. You can omit it if you prefer a more traditional flavor or substitute with seaweed flakes.
