Lighten up your Thanksgiving and Christmas menu with this healthy, sugar-free, paleo sweet potato and cauliflower mash spiced with warming cumin, nutmeg and cinnamon. This healthy mash is also perfect for as a side with any main and is Whole30, gluten-free, vegan-friendly.
Ingredients
- 1 large sweet potato peeled and diced into large cubes (about 400 g)
- 1/2 head cauliflower broken into florets and halved/quartered, depending on size
- 1 tablespoon coconut oil measured when solid or olive oil
- 1 teaspoon ground cumin
- 1/4 teaspoon ground nutmeg
- 1/2 teaspoon ground cinnamon powder
- 1 teaspoon salt
- A pinch of pepper
- 2 tablespoons chopped spring onions/scallions
For 6-8 servings
- 2 medium sweet potatoes diced into cubes
- 1 head cauliflower broken into florets
- 2 tablespoons coconut oil measured when solid or olive oil
- 1.5 teaspoons ground cumin
- 1/2 teaspoon nutmeg
- 1 teaspoon cinnamon powder
- 1.5 teaspoons sea salt
- A pinch of pepper
- 1/4 cup chopped spring onions/scallions
Instructions
- Place sweet potato in a large pot and fill with double the water. Bring to a boil and cook for 5 minutes. Add the cauliflower and cook together for 5 more minutes, until both vegetables are soft enough to puree.
- Drain the vegetables and transfer to a food processor. Add the coconut oil, cumin, nutmeg, cinnamon, salt and pepper. Process until smooth. To achieve evenly smooth mash, you will need to stop and start the blending to scrape the sides and stir the mixture through. If you’re cooking a larger batch, you may have to do this part in two batches depending on the size of your food processor. Add a little almond milk or water if you need some liquid.
- Serve the mash in a large bowl topped with chopped green onions and a sprinkle of pepper and nutmeg.
Notes
Nutritional information is calculated for six servings. Actual macros may vary depending on which version of the recipe you use or the size of the portions you serve.
Adding fat: In the ingredients, I used coconut oil (I use an odourless, refined version for cooking savoury foods) but if you don't like prominent coconut flavour in your mash, use olive oil instead. If ghee (clarified butter) is not an issue for you, that's another great, almost dairy-free fat to use. You can also use butter if you like.
Nutrition
Calories: 131kcal | Carbohydrates: 21g | Protein: 3g | Fat: 5g | Saturated Fat: 4g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.4g | Sodium: 652mg | Potassium: 551mg | Fiber: 4g | Sugar: 5g | Vitamin A: 10695IU | Vitamin C: 48mg | Calcium: 52mg | Iron: 1mg
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