I created a simple, low fat, dairy and grain free side dish perfect for almost any meal and great for the holidays too! All of the health benefits from sweet potatoes ( vitamin A & beta-carotene) , coconut milk (to help absorption of the fat soluble vitamins ) and ginger ( a natural anti-inflammatory and digestive aid) make this a delicious addition to holiday cooking as well as a year round favorite.

Mashed sweet potatoes


3 medium sweet potatoes 3/4 cup lite coconut milk 1 tablespoon chopped ginger salt & pepper (optional) walnuts ( optional)


  1. With skin on, cook sweet potatoes in microwave, boil in water or bake in the oven until soft inside. (if you cook them in the microwave don’t forget to pierce them with a fork a few times)
  2. Place cooked potatoes in fridge to cool off to touch.
  3. While waiting for potatoes to cool, peel and chop 1 tablespoon of fresh ginger.
  4. When potatoes are cool , peel the skin off and place in a large bowl.
  5. Add ginger and coconut milk.
  6. Mash all ingredients together.
  7. Add salt and pepper to taste (optional).
  8. Place in microwave or on stove top to reheat (2 minutes in microwave).
  9. Garnish with walnuts (optional).


Per Serving:  Calories: 106, Total Fat: 3g, Saturated Fat: 2g, Monounsaturated Fat: 0g, Polyunsaturated Fat: 0g, Cholesterol: 0mg, Sodium: 34mg, Potassium: 408mg, Carbohydrate: 18g, Fiber: 3g, Sugar: 7g, Protein: 2g,

Nutrition Bonus:  Vit A: 329%, Vit C: 28%