Sweet potatoes! Those sweet orange tubers are a favorite in our family: baked into chips, cooked in a pasta, mashed, baked, broiled. We’ve eaten them a lot of different ways. We thought we had tried it all, until recently, when we were doing our raw cleanse and discovered that sweet potatoes can be eaten raw.

This recipe was adapted from this Raw Sweet Potato Casserole recipe that I found online. If your potatoes are fresh they will be plenty sweet, so I recommend you try my modified version before adding honey like the original recipes recommends.

Why Sweet Potatoes?

The following health information was taken from Nutrition-and-You.com. Click here for the full article.

• Sweet potato is one of the average calorie starch food (provide just 90 cal/100 g vs 70 calories/100 g of potato). The tuber, however, contains no saturated fats or cholesterol; but is rich source of dietary fiber, anti-oxidants, vitamins, and minerals.
• Its calorie content mainly comes from starch, a complex carbohydrate. Starch raises the blood sugar levels slowly on comparison to simple sugars and therefore, recommended as a healthy food supplement even in diabetes.
• The tuber is excellent source of flavonoid phenolic compounds such as beta-carotene and vitamin A (100 g tuber provides 14187 IU of vitamin A and 8509 mcg of β-carotene). The value is one of the highest among root vegetables category. These compounds are powerful natural antioxidants. Vitamin A is also required by the body to maintain integrity of healthy mucus membranes and skin. It is also vital nutrient for vision. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
• The tubers are packed with many essential vitamins such as pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6), and thiamin (vitamin B-1), niacin, and riboflavin. These vitamins are essential in the sense that body requires them from external sources to replenish. These vitamins function as co-factors for various enzymes during metabolism.
• Sweet potato provides good amount of vital minerals such as iron, calcium, magnesium, manganese, and potassium that are very essential for enzyme, protein, and carbohydrate metabolism.

Raw Sweet Potato Mash

 

Save Print

Prep time

5 mins

Total time

5 mins

 

Serves: 6

Ingredients

• ½ cup dried, pitted dates
• 4 cups peeled and chopped sweet potatoes
• ½ cup water
• 1 tablespoon vanilla
• 2 tablespoons almonds
• 2 tablespoons dried raisins

Instructions

1. Put dates in food processer, pulse into small pieces
2. Add sweet potatoes, water, and vanilla. Blend until desired consistency.
3. Top with almonds and raisins.
4. Enjoy!

2.2.8