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Cauliflower Sweet Potato Mash (Whole 30)

Two bowls of Sweet Potato Cauliflower Mash. One is maple pecan cinnamon sweet flavor, the other one is olive oil chive savory flavor. There are two spoons and an orange towel in the background as well.

Sweet Potato Cauliflower Mash two ways – A healthy and low carb twist to our traditional Thanksgiving Favorite. It is Paleo, Vegan, Gluten-Free and so easy to make. Here you have the recipe that can be used for both sweet and savory options, perfect to suit everyone’s taste in your family. 

Looking for healthy Thanksgiving side dish ideas? This Mashed sweet potatoes and cauliflower make a bowl of perfect comfort food for your holiday dinner. It is also healthy and easy to whip up. 

A few of my other favorite dishes made with sweet potatoes:

  1. Turkey Sweet Potato Chili
  2. Flourless Paleo Sweet Potato Brownies
  3. Fluffy Paleo Sweet Potato Pancakes

Why Do I Love This Cauliflower Sweet Potato Mash?

 

A bowl of cauliflower sweet potato mash topped with olive oil, sprinkle of chives and black pepper.

 

Mashed Sweet Potatoes  

Sweet potatoes are a great alternative to potatoes and they can fix your cravings for delicious dishes and snacks. Although potatoes and sweet potatoes are very close root vegetables and have high nutritional content, sweet potatoes are, without a doubt, healthier than the potatoes.

Sweet potatoes have slightly fewer calories but more fiber, minerals, and vitamins than the white potatoes. 

 

A bowl of sweet potato cauliflower mash topped with maple syrup, cinnamon and pecans.

 

Health Benefits of Sweet Potatoes

The color and appearance of sweet potato not only makes it look nice and lovely but also shows how healthy it is. The nice orange color of sweet potato is due to the beta-carotene, an important anti-oxidant richly present in it. Beta carotene improves vision, reduces inflammation, and boosts the immune system.

These benefits double up as there are other anti-oxidants present in sweet potatoes, such as xanthenes and lutein. Anti-oxidants and anti-inflammants also lower the risks of your body developing cancer, heart disease, and other conditions.

 

The Low Carb addition of Cauliflower Mash

 

step by step instruction on how to make sweet potato cauliflower mash.

 

With cauliflower, the sweet potato mash has value-added health benefits that you wouldn’t want to miss in your meal.

Cauliflower is one of the healthiest of cruciferous vegetables that are easily available to us. It has unique plant nutrients that help prevent cancer and other diseases. It is weight-loss friendly, very filling, and healthy, so you should include cauliflower in your daily diet.

It contains almost every vitamin and mineral essential for your body. Its high fiber and water content not only makes it filling but also improves your gut health and helps fight the disease-causing bacteria.

Including cauliflower in your diet helps reduce the overall calorie intake. So, it is good for preventing obesity, heart disease, and diabetes.

 

A bowl of cauliflower sweet potato mash topped with olive oil, sprinkle of chives and black pepper.

 

Cauliflower can be used to make yummy healthy dishes. If you do not find cauliflower that much appetizing, then try dishes like cauliflower crust pizza, cauliflower pizza, buffalo cauliflower wings – they might change your mind. Looking for something different and filling? Try this easy to make Crispy Air Fryer Cauliflower Gnocchi.

And now I have combined both sweet potato and cauliflower in one dish. It is the perfect nutritious and delicious dish for Thanksgiving and Christmas.

 

Sweet and Savory Two Ways

 

Two bowls of Sweet Potato Cauliflower Mash. One is maple pecan cinnamon sweet flavor, the other one is olive oil chive savory flavor. There are two spoons and an orange towel in the background as well.

 

What I find great about sweet potatoes is that there is a variety of savory and sweet dishes you can make with them. Whether you like sticking to savory foods or are a dessert lover, you will love sweet potatoes.

This is why I have included two options of toppings in this recipe.

  1. A savory sweet potato cauliflower mash garnished with chives and olive oil.
  2. A sweeter version top with pecans, maple syrup, and cinnamon.

 

Last but not least, I can’t wait for you to try it! You can use “tried it” on Pinterest or share it on Instagram by tagging #shuangyseats. 

Two bowls of Sweet Potato Cauliflower Mash. One is maple pecan cinnamon sweet flavor, the other one is olive oil chive savory flavor. There are two spoons and an orange towel in the background as well. Pinterest Image.

 

Other Holiday Recipes you May Love:

1. Vegan Gingerbread Cake with Cashew Cream

2. Healthy Pumpkin Pie (Paleo, Low Carb)

3. Paleo Pecan Pie Brownie (Gluten Free, Low Carb)

 

Yield: 8

Cauliflower Sweet Potato Mash (Whole 30)

Cauliflower Sweet Potato Mash (Whole 30)

A healthy and low carb twist to our traditional Thanksgiving Favorite. This Sweet Potato Cauliflower Mash is Paleo, Vegan, Gluten-Free and so easy to make. Here you have the recipe that can be used for both sweet and savory options.

Ingredients

  • 1 head medium cauliflower 
  • 2 medium sweet potatoes (peeled)
  • 1-2 cloves of garlic
  • 1/2 cup coconut milk
  • 1/2 cup vegetable broth or filtered water
  • 1 tsp sea salt, black pepper (or to taste)
  • 2 tbsp ghee or butter (optional)

Sweet Maple Pecan

  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 cup pecans
  • 2 tbsp maple syrup

Savory

  • 2 tbsp olive oil
  • 1/2 tsp black peper
  • 1 tbsp chopped chives (Garnish)

Instructions

  1. Add all the Ingredients

Notes

  1. Wash the cauliflower, trim the core and chop into small florets. Peel the sweet potatoes and chop into cubes.
  2. Place all the main ingredients - Sweet potatoes, cauliflower, garlic as a whole (if using), coconut milk, vegetable broth, salt and pepper in a pot. Add 1/2 cup of Bring to boil. Put the cap on and let it simmer for 30 minutes or until the sweet potatoes are soft enough to poke through (with a fork)
  3. Use and immersion blender or stand mixer to blend until smooth.

Sweet:

  1. Toss pecans in 1/2 tbsp coconut oil and dashes of cinnamon until lightly browned and crispy.
  2. Drizzle maple syrup, cinnamon, nutmeg and pecans on top of the sweet potato cauliflower mash. Enjoy!

Savory:


Drizzle olive oil, sprinkle black pepper and chives on top of the mash. Enjoy!

Nutrition Information:

Yield:

10

Serving Size:

1

Amount Per Serving: Calories: 116 Total Fat: 9g Saturated Fat: 5g Trans Fat: 0g Unsaturated Fat: 4g Cholesterol: 10mg Sodium: 295mg Carbohydrates: 8g Net Carbohydrates: 0g Fiber: 2g Sugar: 3g Sugar Alcohols: 0g Protein: 2g
The Nutrition Fact Below is specific to the ingredients I chose to use for this recipe, which may vary.

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Sweet Potato Cauliflower Mash
Shuangy
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Shuang Shuang

Hi Friends! My name is Shuang Shuang! I love creating healthy, delicious and accessible recipes that can nourish our bodies and improve our mood. Welcome to a Kitchen Sink full of yummy goodies that you’ll want to give a try yourself!
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