Mom’s Sweet Potato Mash {refined sugar,dairy & gluten free}

By , On November 4th, 2014, In: Dairy Free, Egg Free, Lunch/Dinner, Nut Free, Vegan

6-8 Servings ~ 30
Home » Dairy Free » Mom’s Sweet Potato Mash {refined sugar,dairy & gluten free}


  • 4 medium sweet potatoes
  • 3-5 pitted dates
  • 1 small apple
  • 1 tsp maple extract
  • 1 1/2 tsp cinnamon

I adore both the sweet potato and my mother, but this makeover of momma’s sweet potato casserole has been long overdue. It slowly morphed into a healthy version when I begged mom to ditch the marshmallows years ago and then the 1 cup of maple syrup followed suit {eeeek}!

The sweet potato is a rockstar food as far as I am concerned. Although, I do have several foodie Paleo friends who beg to differ.  I keep in mind not one shoe fits all.  Keep reading if you’re on the fence wondering if sweet potatoes are good for you and your family.


Babies and kids love the sweet potato and usually it is always a first food. However, it is so important to eat a little good fat {1 tablespoon} like coconut oil, real butter, ghee {clarified butter dairy free} or olive oil with it so that the body can absorb the nutrients that the sweet potato offers.

Research also shows that steaming and boiling can preserve some of the nutrients verses roasting or baking.  This is because of the lower temperatures used.  However, one can boil to death that poor sweetie, so I love to cut them into small chunks or slices and steam them so that you can add them to your plate to eat in just minutes !

Here is the part that you might decide if the shoe fits or potato belongs on your plate…did you know the health benefits of sweet potatoes {purple & orange} range from natural anti-inflammatory nutrients to  blood sugar-regulating nutrients! Studies recently have found it is not just the common beta-carotene that makes this potato have a rock star status but it’s cyanidins, sporamins and phytonutrients can prevent oxidative damage to our cells and provide other important antioxidants!

There is new research that found extracts in sweet potatoes can increase a protein hormone called adiponectin in type 2 diabetes, which helps to metabolize insulin! Not to mention, the fiber in sweet potatoes can help regulate blood sugar too. I was so over the moon to learn this because I too had the mind set that the starchy sweet potato was high on the glycemic scale and as a health conscience foodie, we like to keep our simple sugars to a minimum {wink wink}.

This casserole, if I don’t say so myself, is SOOOOOOOOOOOOOO delicious and it is good enough for a diabetic king’s ransom! Seriously, it is a crowd pleaser, kid approved and anyone would feel like a healthy king eating such delectable flavors!


Mom's Sweet Potato Mash {refined sugar,dairy, gluten & egg free}
Prep time
Cook time
Total time
Serves: 6-8
  • 4 medium sweet potatoes
  • 3-5 pitted dates
  • 1 small apple
  • 1 tsp maple extract
  • 1½ tsp cinnamon
  • 2 tbsp. coconut oil
  • ½ tsp orange extract {optional}
  • ¼ cup chopped pecans {optional}
  1. Peel potatoes and cut into small chunks.
  2. Boil in a 4 qt. pot until soft about 10 minutes. Drain potatoes and remove 1 cup of soft potato.
  3. In a food processor or blender take 1 cup of potato chunks and 3-5 pitted dates and puree until creamy.
  4. Add maple & orange extracts, cinnamon and coconut oil and pulse until blended well.
  5. At this step you can mash the potatoes in the pot with the blended mixture or add all to processor for a smooth consistency.
  6. Chop apple and add to mashed potato mixture.
  7. Serve right away or put in a {small square or 8x10} baking dish, cool and refrigerate for later.
  8. Heat up in a 350 oven for 15 minutes.
I like cutting potatoes into smaller chunks to boil so that it takes less time and keeps the nutrients in tact. If your family likes a sweeter casserole, add the 5 pitted dates or add a few dashes of stevia or my new favorite monk fruit powder. I have used 2 Hanna & 2 Sweet potatoes for this recipe and it is a delicious variation. Hanna potatoes are delicately sweet with a creamy texture; a perfect cross between a white and sweet! An interesting fact is that the sweet potato's flesh has just as many nutrients in it as the skin unlike other foods {like an apple}. However, with that said, I would only eat the skin if it were organic.

With a Spoonful of Health,


Related Posts

4 Comments on "Mom’s Sweet Potato Mash {refined sugar,dairy & gluten free}"

  1. Katie McGiven November 7, 2014 at 12:49 am - Reply

    I can’t wait to make this!! Currently, I make a recipe that’s probably more damaging than your momma’s.

    • Dawn Rofrano November 9, 2014 at 3:53 pm - Reply

      Hi Katie! Ha ha, well this I promise will replace the old and be just as sweet and satisfying as any sweet potato casserole! Enjoy!

  2. Heather Greco November 13, 2017 at 1:02 pm - Reply

    Hey Dawn! I’m finally going to try my hand at this recipe this Thanksgiving! How much coconut oil do I use? And when you say baking dish, what size did you use? 9X13?

    • Dawn Rofrano November 13, 2017 at 5:44 pm - Reply

      Hi Heather, I was asked this last year too and didn’t realize it was not explained. My apology. You could use a 9×13 dish but ingredients may not fill it well. I used an 8×12 or you could use a square pan like a brownie dish. I would use glass preferred over the concern of size. Just keep in mind if the potato is spread thin baking it won’t take as long to heat. Also, 2 tablespoons of coconut oil is used but you could use ghee or if butter is not a problem you could use that but melt it first. I hope this helps. Happy Blessed Thanksgiving!

Leave A Response

Rate this recipe: