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Home Meals Hardgainer Whipped Sweet Potato & Plantain Mash

Whipped Sweet Potato & Plantain Mash

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Need a new recipe to freshen up your meal prep for bulking season? I got you.

With the fall upon us and the winter quickly approaching, many of us are looking for ways to pack on solid muscle while trying to stay as lean as possible.  Behold, my two favorite foods to help me recover from a hard workout and rebuild those hard-worked muscles – sweet potato and plantains!

Sweet potatoes are very rich in vitamin A, fiber, magnesium and beta-carotene. Beta-carotene may also help protect against asthma and heart disease as well as reduce the risk of certain types of cancer. Plantains are part of the banana family and are great sources of vitamins A & C and fiber and potassium.

Mixed together, they pack an ultimate flavor and healthy punch to help your muscles recover from a nice workout, or at least feed a very hungry family.


Ingredients for 8 servings:

  • 4 medium sweet potatoes
  • 2 ripe yellow plantains
  • 1/4 cup almond milk (or other non-dairy milk)
  • 2 tablespoons coconut sugar (or raw organic honey, or stevia in the raw)
  • 2 tablespoons coconut oil
  • cinnamon to taste



  1. Set oven to 400F.
  2. Wash the sweet potatoes under cold water to remove any dirt. Pierce the potatoes with a fork or sharp knife to create a few holes and cut the ends off the sweet potato. Place the sweet potatoes on a baking sheet.
  3. Cut the ends off the end of a plantain, and using a sharp knife, slice the skin down the middle (length-wise) in order to peel the plantain.  Place the plantains on the same baking sheet with the sweet potatoes and place in the oven.
  4. Bake the plantains for about 25-30 minutes and then remove from the oven.  Allow the sweet potatoes to continue to cook for about 45 minutes or 1 hour, until they are soft, then remove from the oven.
  5. Allow the sweet potatoes to cool slightly before handling and then peel the skin off.
  6. Chop up the sweet potatoes and plantains and place in a high-powered blender.  I used the Vitamix 750 Professional Series.
  7. Then add the rest of the ingredients to the blender and blend until smooth.  If you need it to be thinner, add more almond milk and teaspoons of coconut oil until the desired consistency is met.  Season to taste with cinnamon.


Approximate macros for 1 of 8 servings:

226 calories, 2g protein, 44g carbs, 5g fat, 6g fiber, 16g sugar


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