Looking for a healthy alternative to mash potato? Introducing sweet potato and carrot mash – the ideal accompaniment for your weekly roast dinners or as a side dish alongside grilled chicken breast and tenderstem broccoli. This recipe is super simple to create and will add a pop of colour to your dinner plate!
Sweet potato and carrot mash
With many of us trying our best to make healthier choices as the years roll by, it can be difficult to get out of the rut of eating beige, colourless foods and choosing healthier, more colourful options.
This sweet potato and carrot mash recipe will bring a burst of orange to your dinner plate and is jam packed full of healthy nutrients that will leave you happy and heathy!
What are the health benefits of sweet potatoes?
Sweet potatoes are jam packed with a whole host of nutrients that will help your body to be healthier including:
- Vitamin C
- Vitamin B6
- Vitamin A – a whopping 400% of your daily requirement
- Potassium and magnesium
These nutrients are amazing for your health which means sweet potatoes are:
- Great for heart and brain health
- An amazing fuel source for energy
- Perfect for helping eye health
- Known for reducing the risk of cancer
- Helpful in digestive health
What are the health benefits of carrots?
Carrots contain a similar number of incredible nutrients within them too – it must be what gives them both their gorgeous orange colour. Carrots contain:
- Vitamin C
- Vitamin K1
- Vitamin B6
These nutrients work to:
- Boost your immune system
- Balance your blood sugars
- Protect your eye health
- Help digestion
- Strengthen your bones
More sweet potato recipes:
When do you eat sweet potato and carrot mash?
This recipe is perfect when making a Sunday roast or Christmas dinner and makes a great replacement to traditional mash.
It is also a super filling side dish when trying to eat healthily during the week. It goes really well with grilled chicken and broccoli or would be a great accompaniment to a lovely bit of fish like seabass or hake.
Is this recipe suitable for children and babies?
Absolutely! Children and babies will love this recipe. However if serving to babies under one, take the salt out of the ingredient list – you can add yours on later when eating at the table!
How do you make sweet potato and carrot mash?
This recipe is so, so simple to create!
- I start by peeling the carrots and sweet potatoes before chopping them into small chunks ready to boil on the hob.
- Once they’re soft (usually fifteen minutes or so), I remove the water, add butter, salt, pepper and garlic powder and blend using a hand blender.
- Alternatively, they can be mashed with a fork or mashing tool – although they may be a little lumpy if you use this method.
What handheld blender do you use?
I use a Russell Hobbs hand blender which is only £12 on Amazon and has been with us now for a good few years. It’s fab for making soups, purees, mashed vegetables or mixing cake batter.
- 2 sweet potatoes
- 2 carrots
- salt and pepper
- 20 grams butter
- garlic powder
- Peel both the carrots and sweet potatoes and cut into small chunks.
- Boil your kettle and pop both the carrot and sweet potato into a large saucepan. Cover with boiling water and boil with the lid on for 15-20 minutes until completely soft.
- Drain the water and add garlic, salt and pepper to taste. Stir in the knob of butter and then either mash with a masher or blend with a handheld blender to create a thick puree.
Amount Per Serving: Calories: 102Total Fat: 4gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 11mgSodium: 147mgCarbohydrates: 15gFiber: 3gSugar: 5gProtein: 2g
Author: Nicola Hughes
Nicola has weaned both of her boys using the baby led weaning method. She loves nothing better than creating simple recipes that anyone can recreate, using as few ingredients as possible. All of her recipes have been tried and tested by both Dexter and Felix and have their seal of approval!