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Sweet Potato Mash Paleo Recipe

Sweet Potato Mash & Kale Colcannon

  • Author: Irena Macri
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 mins
  • Yield: 4 1x
  • Category: Side
  • Method: Boiled & Sauteed
  • Cuisine: Irish
  • Diet: Gluten Free


This Irish  sweet potato mash colcannon with kale, cabbage and garlic, is a healthy and nutritious side dish that can be served with pretty much anything. It’s paleo, gluten-free and Whole30-friendly.


  • 2 large sweet potatoes, peeled and diced into cubes (about 45 cups of diced sweet potatoes, 600 g)
  • 1 teaspoon good quality vegetable stock powder or 1 litre of liquid stock
  • 1 large  onion, thinly sliced
  • 1 tablespoon ghee (or butter, if tolerated)
  • 2 cups roughly chopped kale
  • 2 cups finely shredded savoy or white cabbage
  • 1/2 teaspoon sea salt
  • 2 garlic cloves, diced
  • 1 teaspoon lemon zest
  • A pinch of nutmeg
  • 1/2 teaspoon black pepper
  • 25 grams ghee (about 2 tbsp) or butter, if tolerated


  1. Place sweet potato in a medium saucepan with enough water to cover them. Add the stock powder or use liquid stock instead of water. Bring to boil and cook for 10-15 minutes until soft when poked with a fork.
  2. Heat a large frying pan with a dollop of ghee and sauté the onions for 3-4 minutes. Add kale and cabbage and another dollop of ghee. Season with a 1/2 teaspoon of sea salt and cook over medium heat for about 5 minutes, stirring occasionally. The cabbage and kale will start to wilt and decrease in size. Add garlic, lemon zest and a few tablespoons of water and cook for a further 4-5 minutes. Set aside.
  3. Finally, strain the potatoes and place them in a food processor or use a potato masher to mash them into a smooth puree. Season with a good pinch of nutmeg, black pepper and add the butter. Process until well incorporated and smooth and transfer to the frying pan with the the cabbage. Stir together and taste for salt. Serve with a little extra lemon zest and back pepper on top. Enjoy!


This variation on a potato mash can be made with any starchy tuber such as pumpkin, white potato, parsnip and celeriac. Kale can be replaced with spinach or other leafy greens.



  • Serving Size: 1 cup
  • Calories: 221
  • Sugar: 9.5 g
  • Sodium: 648.5 mg
  • Fat: 8.5 g
  • Saturated Fat: 5.3 g
  • Carbohydrates: 34.5 g
  • Fiber: 6.1 g
  • Protein: 3.5 g
  • Cholesterol: 21.5 mg
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