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Sweet Potato Mash with Vanilla Bean

Recipe from Season 2, Episode 4 of Healthy Gourmet.


  • 5 sweet potatoes

  • 4 tbsp maple syrup

  • 2 whole vanilla bean pods

  • 1 tbsp mesquite powder

  • 1 tbsp cumin powder

  • 1 tbsp turmeric powder

  • 1 tsp coriander powder

  • 1 tsp cinnamon powder

  • 1 tsp Habanero chili flakes

  • sea salt and freshly ground black pepper, to taste


  • 1.

    Preheat oven to 375 degrees Fahrenheit.

  • 2.

    Prick sweet potatoes with a fork and place on a sheet tray in the oven for about an hour. Warm maple syrup in a pot and remove from heat. Scrape vanilla beans into warm maple syrup.

  • 3.

    When sweet potatoes are tender scoop flesh from their skins into a food processor.

  • 4.

    Blend until smooth.

  • 5.

    Add vanilla syrup and spices. Season with sea salt and pepper to taste. If sweet potato mash is too thick, add 3 to 4 tablespoons of water or vegetable broth to reach desired consistency.


Calories: 225
Total Fat: 0.6g
Sodium: 16mg
Total Carbohydrates: 53.5g
Dietary Fibre: 7.5g
Sugars: 8.8g
Protein: 2.7g

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