Bariatric Sweet Potato Mash is a nutritious and comforting dish designed for those following a bariatric diet. Packed with fiber, vitamins, and a smooth texture, this dish balances natural sweetness with warm spices, making it an ideal side or light meal.
Packed with fiber, vitamins, and warm spices, it offers a naturally sweet flavor with added protein for a satisfying, easy-to-digest meal. Ideal as a side or light meal!”
How to Make Bariatric Sweet Potato Mash?
A creamy, nutrient-dense sweet potato mash enhanced with cinnamon, nutmeg, and a hint of protein for a satisfying meal.
Ingredients
Base Ingredients
- 500g sweet potatoes (peeled, cubed)
- 1/2 cup unsweetened almond milk (or low-fat milk)
- 1 tbsp Greek yogurt (or dairy-free alternative)
Flavor Enhancers
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
- 1/2 tsp vanilla extract (optional)
Protein Boost
- 1 scoop unflavored protein powder (optional)
Seasoning
- 1/4 tsp sea salt
- 1/8 tsp black pepper
Preparation Time
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Preparing Instructions
1. Cook the Sweet Potatoes
- Boil sweet potatoes in a pot of salted water for 10–12 minutes until fork-tender.
- Drain and let them cool slightly.
2. Blend for Creaminess
- In a bowl, mash the sweet potatoes using a fork or hand blender.
- Add almond milk, Greek yogurt, cinnamon, nutmeg, and vanilla extract.
- Blend until smooth and creamy.
3. Boost with Protein
- If using, mix in the unflavored protein powder gradually.
- Stir well to ensure even consistency.
4. Season & Serve
- Add sea salt and black pepper to taste.
- Serve warm for the best flavor and texture.
Presentation & Decoration
- Garnish: Sprinkle with a pinch of cinnamon and a drizzle of almond butter.
- Plating: Serve in a small ramekin or bowl for portion control.
Best Time to Eat
- Post-Surgery Meal: Easy to digest and nutrient-dense.
- Light Dinner: Pair with lean protein for a balanced meal.
- Healthy Snack: A satisfying and low-calorie option.
Portion Guide
- 1 person: 125g sweet potatoes, 2 tbsp almond milk, 1/4 tsp cinnamon.
- 4 people: 500g sweet potatoes, 1/2 cup almond milk, 1/2 tsp cinnamon.
Storage & Shelf Life
- Refrigeration: Store in an airtight container for up to 3 days.
- Freezing: Portion into small containers and freeze for up to 1 month.
- Room Temperature: Consume within 1 hour for the best texture.
Allergy Guide
- Dairy-Free: Use plant-based yogurt.
- Gluten-Free: Naturally compliant.
- Nut-Free: Replace almond milk with oat or coconut milk.
Did this recipe satisfy your craving for a bariatric-friendly comfort dish? Let us know your thoughts or share your version with us! ✨
Recipe inspired by Iberian home cooking techniques and family-style comfort food.
Emily is a devoted wife, mother, and passionate home cook who finds joy in creating comforting meals straight from her kitchen. When she’s not busy managing the household or helping out on her husband’s farm, she spends her time baking delicious treats that have become a favorite among friends and neighbors. Emily believes that food is more than just nourishment—it’s a way to bring people together and create lasting memories. Whether it’s a freshly baked pie or a hearty home-cooked dinner, her love for cooking shines through in every dish she makes.