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Sweet Potato Cauli Mash

Recipe adapted from:

Don’t let the color fool you! This dish is half cauliflower and half sweet potato whipped together in delicious harmony.

It’s a nice alternative to traditional sweet potatoes for those watching their blood sugar this holiday season.

Sweet Potato Cauli Mash
Cook time:
Prep time:
Total time:



  • 1 medium head of cauliflower, washed, cored and chopped into small florets
  • 2 medium sweet potatoes, peeled and chopped into cubes
  • 1-2 garlic cloves
  • 1/2 cup Heinen’s canned unsweetened coconut milk
  • 1/2 cup Heinen’s vegetable stock
  • Sea salt and pepper, to taste
  • 2 Tbsp. grass-fed butter or ghee
  • 1/4 cup chopped pecans
  • ½ Tbsp. Heinen’s coconut oil, melted
  • 1/2 tsp. cinnamon
  • 1/4 tsp. nutmeg
  • 2 Tbsp. Heinen’s pure maple syrup


  1. Place sweet potatoes, cauliflower, garlic, coconut milk, vegetable stock, salt and pepper in a pot.
  2. Bring to a boil. Put the lid on and let it simmer for 30-35 minutes, or until the sweet potatoes are soft enough to poke through with a fork.
  3. Add the contents to a blender or food processor and blend until smooth. You could also use an immersion blender or handheld mixer.
  4. Stir in the butter or ghee, then add the contents to a serving bowl.
  5. Toss the pecans in the coconut oil. Add a few dashes of cinnamon and heat in a small frying pan over medium heat until lightly browned and crispy.
  6. Sprinkle on top of the mash followed by a sprinkle of cinnamon and nutmeg and a drizzle of maple syrup.

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Melanie Jatsek
By Melanie Jatsek RD, LD
Heinen’s Chief Dietitian, Melanie Jatsek believes that the answer to a strong, healthy and vibrant body lies within. She graduated cum laude from the University of Akron, earning a degree in Nutrition & Dietetics and has over 20 years of experience in wellness program development, health coaching and professional speaking. As a published author of three books and registered dietitian for Heinen’s Grocery Store, Melanie offers programs, services, and tools to help Heinen’s customers take inspired action to build the healthy body they were meant to live in…without giving up their favorite foods.

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