Purple Sweet Potato Mash with Pecans - Lakeside Natural Medicine

Natural Health and Wellness for the Whole Family

Purple Sweet Potato Mash with Pecans

BySarah Axtell, ND January 5, 2019

I often sound like a broken record, advising my patients and my own family to “Eat the colors of the rainbow.” Purple sweet potatoes are an excellent way to include the color purple and thus a hefty dose of antioxidants in your diet.

Anthocyanins are antioxidants that are responsible for giving purple sweet potatoes their beautiful hue. Anthocyanins are great for your skin and have been shown to play a role in preventing cancer and heart disease.

I find purple sweet potatoes at Outpost Natural Foods (our local health food store). Here is my favorite way to eat them.

Purple Sweet Potato Mash with Pecans


  • 5 small purple sweet potatoes, peeled and chopped (or 2-3 large purple sweet potatoes; about 2 lbs)
  • 1/2 can full-fat coconut milk
  • 1/2 tsp cinnamon
  • 1/2 tsp salt
  • Pecans, chopped (for garnish)


1. Place potatoes in a large pot and fill with water.
2. Place pot over high heat and bring to a boil. Boil potatoes until tender, approx. 20 to 25 minutes.
3. Drain potatoes and place back into the pot. Add coconut milk, salt, and cinnamon. Mash with a potato masher or with an electric hand mixer until desired consistency has been achieved.
4. Top with chopped pecans.

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.

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