Recipe: Mashed sweet potato/yams

Mashed sweet potatoes are a fantastic way to fun-up your meals while keeping inflammation low and nutrition high. Avoid the lectins found in traditional potatoes and switch to the family of sweet potatoes and yams. Purple, red, orange, Japanese, and white are commonly found and organic versions often available too. Read to the bottom for the carbohydrate trick to make them more resistant, lower calorie and more nutritious!

Start with 2-3 lb (1-1.5kg) of any type of sweet potato. Peel, slice into random size cubes. It is better to be random for the pressure cooker so that the hot steam can penetrate all the pieces.  Rinse and place in the cooker with 1-2 cups water.

 

 

 

 

 

 

Pressure cook for 16 minutes on high. Remove to a bowl and mash with a spatula. A masher should not be needed if cooked long enough.

 

 

 

 

 

 

 

 

Add one full container of sheep, goat or A2/A2 cow yogurt. The sheep yogurt is the most tart and gives a sour cream like flavor. The goat yogurt is in between tartness and the cow yogurt is the creamiest. Japanese yam with A2/A2 cow yogurt is the closest to standard mashed potatoes and will fool most everyone.

 

 

 

 

 

 

 

 

 

For even better nutrition, refrigerate overnight and reheat from cold over the next few days. This chemical conversion reduces the starch and increases the fiber just by changing the temperature. These easily last a week in the refrigerator. The refrigerate/reheat trick works with all the starches like potatoes and rice and will convert the starch to a more resistant form that feeds the microbiome and reduces glycemic response.