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Healthy recipe: Mashed sweet potatoes with coconut candied walnuts

The holidays are here, and for many that can mean healthy habits start to fade. Let’s not forget that the Thanksgiving meal is notorious for being high in calories and fat. This Thanksgiving, make a delicious and healthier dish that is lower in fat than traditional Thanksgiving sides. It’s a perfect healthy (and tasty) holiday delight!

Mashed sweet potatoes with coconut candied walnuts

Mashed sweet potatoes with coconut candied walnuts

Serves 4


  • 2 medium sweet potatoes
  • 1/2 teaspoon salt
  • 2 cups walnut halves
  • 2 tablespoons 100 percent pure maple syrup
  • 1 tablespoon organic unrefined coconut butter
  • 1 cup unsweetened plain almond milk

Mashed sweet potatoes with coconut candied walnuts


  1. Pre-heat the oven to 350 degrees F.
  2. Wash, peel and chop the sweet potatoes into 1-inch cubes.
  3. Put chopped sweet potatoes in a saucepan on the stove.
  4. Add water until potatoes are covered.
  5. On medium to high heat, bring to a boil, then reduce the heat and let simmer for approximately 15 to 20 minutes or until done. Potatoes are done when a fork can easily poke through them.
  6. Drain the sweet potatoes in a colander.
  7. While sweet potatoes are cooking, in a medium-size bowl add walnuts, maple syrup and melted coconut butter. Stir with a large spoon until walnuts are evenly coated and set aside.
  8. Once sweet potatoes are done, transfer into a high-speed blender, such as a Vitamix, and add 1 cup of plain unsweetened almond milk. Blend on high for four to five minutes until evenly mixed. You may need to scrape potatoes from the side of the blender to evenly disperse and blend.
  9. With a spatula, spoon blended sweet potatoes into a pie dish and spread out evenly.
  10. Top with walnut mixture so walnuts evenly cover the top of the sweet potatoes.
  11. Place in the oven and bake for 15 minutes. Check at about 10 minutes; all ovens cook differently depending on the make and altitude. You do not want your walnuts to burn!
  12. The dish is ready when walnuts are toasty-brown.

Serve immediately and enjoy!

Mashed sweet potatoes with coconut candied walnuts

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