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Home > Recipes > Whipped Sweet Potato & Plantain Mash
Author:

Kevin Curry

Whipped Sweet Potato & Plantain Mash

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Can‌ ‌you‌ ‌honestly‌ ‌not‌ ‌like‌ ‌sweet‌ ‌potatoes?‌ ‌I‌ ‌mean,‌ ‌everything‌ ‌about‌ ‌them‌ ‌just‌ ‌seems‌ ‌likeable‌ ‌-‌ ‌the‌ ‌taste,‌ ‌the‌ ‌texture,‌ ‌their‌ ‌versatility‌ ‌as‌ ‌an‌ ‌ingredient,‌ ‌and‌ ‌don’t‌ ‌even‌ ‌get‌ ‌me‌ ‌started‌ ‌on‌ ‌their‌ ‌macros.‌ ‌ ‌Personally,‌ ‌I‌ ‌know‌ ‌just‌ ‌how‌ ‌flexible‌ ‌potatoes‌ ‌can‌ ‌be;‌ ‌that’s‌ ‌when‌ ‌it‌ ‌hit‌ ‌me‌ ‌-‌ ‌if‌ ‌we‌ ‌have‌ ‌mashed‌ ‌potatoes,‌ ‌then‌ ‌we‌ ‌can‌ ‌surely‌ ‌try‌ ‌whipping‌ ‌them‌ ‌too!‌ ‌Thus,‌ ‌the‌ ‌recipe‌ ‌of‌ ‌whipped‌ ‌sweet‌ ‌potato‌ ‌was‌ ‌born;‌ ‌and‌ ‌boy‌ ‌oh‌ ‌boy‌ ‌is‌ ‌it‌ ‌good.‌ ‌ ‌

As‌ ‌a‌ ‌fitness‌ ‌and‌ ‌health‌ ‌enthusiast,‌ ‌I‌ ‌know‌ ‌how‌ ‌hard‌ ‌it‌ ‌can‌ ‌be‌ ‌to‌ ‌pack‌ ‌on‌ ‌muscle‌ ‌and‌ ‌stay‌ ‌lean,‌ ‌especially‌ ‌during‌ ‌the‌ ‌more‌ ‌“comforting”‌ ‌months‌ ‌of‌ ‌fall‌ ‌through‌ ‌winter.‌ ‌That’s‌ ‌where‌ ‌a‌ ‌nice‌ ‌bowl‌ ‌of‌ ‌whipped‌ ‌sweet‌ ‌potato‌ ‌comes‌ ‌in.‌ ‌Made‌ ‌from‌ ‌two‌ ‌of‌ ‌my‌ ‌favorites,‌ ‌sweet‌ ‌potato‌ ‌and‌ ‌plantains,‌ ‌this‌ ‌snack‌ ‌will‌ ‌help‌ ‌you‌ ‌recover‌ ‌from‌ ‌intense‌ ‌workouts‌ ‌and‌ ‌help‌ ‌rebuild‌ ‌those‌ ‌hard-worked‌ ‌muscles.‌ ‌ ‌

Sweet‌ ‌potatoes‌ ‌are‌ ‌rich‌ ‌in‌ ‌vitamin‌ ‌A,‌ ‌fiber,‌ ‌magnesium,‌ ‌and‌ ‌beta-carotene‌ ‌which‌ ‌helps‌ ‌protect‌ ‌against‌ ‌asthma,‌ ‌heart‌ ‌disease,‌ ‌and‌ ‌even‌ ‌certain‌ ‌types‌ ‌of‌ ‌cancer.‌ ‌Plantains‌ ‌are‌ ‌a‌ ‌part‌ ‌of‌ ‌the‌ ‌banana‌ ‌family‌ ‌and‌ ‌are‌ ‌rich‌ ‌sources‌ ‌of‌ ‌vitamins‌ ‌A‌ ‌&‌ ‌C,‌ ‌fiber,‌ ‌and‌ ‌potassium.‌ ‌Highly‌ ‌nutritious‌ ‌and‌ ‌naturally‌ ‌tasty,‌ ‌these‌ ‌two‌ ‌are‌ ‌good‌ ‌for‌ ‌any‌ ‌special‌ ‌diet.‌ ‌

Especially‌ ‌for‌ ‌those‌ ‌who‌ ‌eat‌ ‌more‌ ‌consciously,‌ ‌this‌ ‌simple‌ ‌recipe‌ ‌gives‌ ‌you‌ ‌a‌ ‌guiltless‌ ‌package‌ ‌that‌ ‌checks‌ ‌out‌ ‌for‌ ‌both‌ ‌flavor‌ ‌and‌ ‌nutritional‌ ‌value.‌ ‌Oh,‌ ‌and‌ ‌did‌ ‌I‌ ‌mention‌ ‌the‌ ‌short‌ ‌prep‌ ‌time?‌ ‌ ‌

Consider‌ ‌subscribing‌ ‌to‌ ‌our‌ ‌email‌ ‌for‌ ‌more.‌ ‌We’ll‌ ‌provide‌ ‌you‌ ‌with‌ ‌weekly‌ ‌updates‌ ‌and‌ ‌regular‌ ‌content‌ ‌that’s‌ ‌sure‌ ‌to‌ ‌help‌ ‌you‌ ‌further‌ ‌your‌ ‌fitness‌ ‌journey‌ ‌while‌ ‌satisfying‌ ‌those‌ ‌cravings.‌ ‌I’d‌ ‌love‌ ‌nothing‌ ‌more‌ ‌than‌ ‌to‌ ‌help‌ ‌you‌ ‌get‌ ‌those‌ ‌goals‌ ‌and‌ ‌enjoy‌ ‌a‌ ‌little‌ ‌healthy‌ ‌indulgence‌ ‌while‌ ‌
we’re‌ ‌at‌ ‌it.‌ ‌ ‌

Interested‌ ‌in‌ ‌more‌ ‌recipes?‌ ‌Then‌ ‌download‌ ‌the‌ ‌Fitmen‌ ‌App‌ ‌now‌ ‌and‌ ‌browse‌ ‌our‌ ‌gallery‌ ‌of‌ ‌affordelicious‌ ‌and‌ ‌healthy‌ ‌meals.‌ ‌Eat‌ ‌well‌ ‌and‌ ‌stay‌ ‌fit!‌ ‌ ‌

To‌ ‌make‌ ‌8‌ ‌servings,‌ ‌you’ll‌ ‌need‌ ‌‌4‌ ‌Medium‌ ‌Sweet‌ ‌Potatoes‌ ‌(~520g),‌ ‌2‌ ‌Ripe‌ ‌Plantains‌ ‌(Yellow),‌ ‌2‌ ‌Tablespoons‌ ‌of‌ ‌Coconut‌ ‌Sugar‌ ‌or‌ ‌Raw‌ ‌Organic‌ ‌Honey/Raw‌ ‌Stevia,‌ ‌2‌ ‌Tablespoons‌ ‌of‌ ‌Coconut‌ ‌Oil,‌ ‌¼‌ ‌Cup‌ ‌of‌ ‌Almond‌ ‌Milk‌ ‌(or‌ ‌Other‌ ‌Non-dairy‌ ‌Milk),‌ ‌and‌ ‌Cinnamon‌ ‌as‌ ‌a‌ ‌flavor‌ ‌accent.‌ ‌ ‌

Begin‌ ‌by‌ ‌preheating‌ ‌the‌ ‌oven‌ ‌to‌ ‌about‌ ‌400°F.‌ ‌Use‌ ‌cold‌ ‌water‌ ‌to‌ ‌wash‌ ‌the‌ ‌sweet‌ ‌potatoes‌ ‌and‌ ‌remove‌ ‌all‌ ‌the‌ ‌dirt.‌ ‌Poke‌ ‌small‌ ‌holes‌ ‌into‌ ‌the‌ ‌sweet‌ ‌potatoes‌ ‌using‌ ‌a‌ ‌fork‌ ‌or‌ ‌knife‌ ‌then‌ ‌cut‌ ‌off‌ ‌the‌ ‌ends.‌ ‌ ‌

Place‌ ‌the‌ ‌sweet‌ ‌potatoes‌ ‌on‌ ‌a‌ ‌clean‌ ‌piece‌ ‌of‌ ‌baking‌ ‌sheet.‌ ‌Completely‌ ‌peel‌ ‌the‌ ‌plantains‌ ‌and‌ ‌place‌ ‌them‌ ‌in‌ ‌the‌ ‌same‌ ‌baking‌ ‌sheet‌ ‌as‌ ‌the‌ ‌sweet‌ ‌potatoes.‌ ‌Jam‌ ‌the‌ ‌batch‌ ‌in‌ ‌the‌ ‌oven‌ ‌and‌ ‌let‌ ‌them‌ ‌cook.‌ ‌

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Whipped Sweet Potato & Plantain Mash

Ingredients

* Optional Substitution Note

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

Steps

Step 1

Set oven to 400F.

Step 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.

Step 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.

Step 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.

Step 5

Allow the sweet potatoes to cool slightly before handling and then peel the skin off.

Step 6

Chop up the sweet potatoes and plantains and place in a high-powered blender. I used the Vitamix 750 Professional Series.

Step 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:

calories, protein, carbs, fat, fiber, sugar

Whipped Sweet Potato & Plantain Mash

Kevin Curry



Category
Calories 226

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.

Nutrition per serving

Calories226cal
Protein2g
Fats5g
Carbs44g
Fiber6g
Sugar16g
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Details

Nutrition per serving

Calories226cal
Protein2g
Fats5g
Carbs44g
Fiber6g
Sugar16g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!