You won’t believe these rosemary mashed white sweet potatoes are dairy and nightshade free and totally AIP-compliant! I have always loved potatoes of all types and preparations, with mashed potatoes being right at the top of my list. When I started the paleo autoimmune protocol (AIP) and had to give them up (regular white potatoes are a nightshade – read more about what that means here), I immediately went searching for a replacement. I tried mashed cauliflower but I never thought it had the starchy mouthfeel of true mashed potatoes.
Then I discovered white sweet potatoes and life was never the same! Has there ever been a more versatile food? My creative blogging friends have turned them into delicacies like latkes, lefse, and lasagna (try saying that 3 times fast!) and the famous AIP stromboli from Grazed and Enthused, an incredible dairy free cheese sauce from Meatified, and mint-chocolate swirl fudge from Eat, Heal, Thrive that will please and confuse your tastebuds! I’ve linked to a few other favorites at the bottom of this post – be sure to check them out and let me know in the comments if you have any other favorites!
This dish keeps it pretty simple by mashing the white sweet potatoes with just a few nutrient-dense flavor enhancers. It is divine with lard, but coconut oil will work well too. The starch in the sweet potatoes combined with the fat and the chicken broth make it deceptively creamy without any dairy at all.
Where do I find white sweet potatoes?
Though not yet as ubiquitous as the yellow fleshed variety, it is becoming easier and easier to find these. They may have a purple skin and be labeled as Japanese or murasaki sweet potatoes or could have a yellow skin and be labeled as Hannah or Jersey sweet potatoes. This article is a helpful introduction to people new to the wonderful world of sweet potatoes! If you don’t see them at your local grocery store, be sure to ask as they may be able to place a special order.
Notes for healing diets
Sweet potatoes are allowed on the paleo autoimmune protocol (AIP) because they are not actually potatoes and are therefore not a nightshade. However, as a starchy vegetable they are not legal on the Specific Carbohydrate Diet (SCD). Also, be careful if you have a FODMAP intolerance as sweet potatoes are high in polyols, though the Monash University says that servings of 1/2 cup or less should be tolerated by most.
Rosemary Scented Mashed White Sweet Potatoes Recipe
- 4 large white sweet potatoes, peeled and cut into 1 inch pieces
- 2 sprigs fresh rosemary, plus more for garnish
- 3 tablespoons lard or coconut oil
- up to 1 cup chicken broth
- Place sweet potato chunks and rosemary sprigs in a large pot and fill with water so that potatoes are covered.
- Bring to boil over high heat, then reduce heat to medium and simmer for about 12 minutes, or until sweet potatoes are soft.
- Drain potatoes and discard the rosemary sprigs.
- Return potatoes to hot pan.
- Stir in fat, about ½ teaspoon salt, and some of the broth.
- Mash with potato masher until smooth, adding enough broth to reach desired consistency.
- Adjust salt to taste.
- Transfer to a bowl or casserole dish for serving.
More great AIP-friendly recipes that use white sweet potatoes
- Roasted Sweet Potato Salad with Pistou – Eat Heal Thrive
- Not So Sweet Tzimmes – Enjoying This Journey
- Garlic Shoestrings – Comfort Bites Blog
- Leek and Sweet Potato Soup – Meatified
- Bubble and Squeak – Eat Heal Thrive
- Sweet Potato Raisin Scones – Cook It Up Paleo
- Vanilla Cookies – Eat Heal Thrive
- Cinnamon Rolls – Adventures in Partaking
Shared on Paleo AIP Recipe Roundtable.PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog.