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Health Goals: Coconut-Mashed Sweet Potatoes

Want to kick off the New Year with better nutrition? How about trying this tasty version of mashed sweet potatoes, recently featured on the  Dr. Oz episode “Cooking Lessons for Longevity."

Sweet potatoes are rich in beta-carotene— an antioxidant that may help improve immunity and prevent cancer. Pairing beta-carotene rich foods with a small amount of fat, such as the coconut milk, helps your body to better use this fat-soluble vitamin. It's also the perfect side! Enjoy! 


Coconut-Mashed Sweet Potatoes




  • 5 medium sweet potatoes (about 3 pounds), peeled and cut into 1-inch cubes

  • 1 cup regular or low-fat canned coconut milk

  • 1 tsp ground cinnamon

  • 1 tsp salt, optional



  1. Place the sweet potatoes in a large pot and add enough water so they’re submerged by 1 inch. Bring to a boil over high heat, then reduce the heat to medium and cook until the potatoes are soft, about 25 minutes.

  2. Drain in a colander and set in the sink, then transfer the sweet potatoes to a large bowl.
  3. Add 1 cup coconut milk and mash with a potato masher or an electric mixer at medium-low speed until creamy, adding more coconut milk to get a smooth, rich puree. Stir in the cinnamon, as well as the salt, if desired.

Tip: For a different taste and lower fat, substitute half the coconut milk for fresh orange juice while mashing. Remember to add the ground cinnamon!