Mashed Purple Sweet Potato

Fall: a time to eat sweet potatoes. I always recommend to eat foods that are in season. Not only the fact that it is better for the environment and that it is cheaper if you shop for food ingredients in season, but it helps with your body adapting to the temperature. For example, ever wonder why there are a lot of hydrating fruits in the summer and roots vegetables in the fall and winter? They're available to you to help you survive during that current season!

As you may have noticed there are a lot of watermelons in the summer and a watermelon contains about 92% water to help us stay hydrated.

And in fall and winter, there are a lot of sweet potatoes. Sweet potato is classified as a root vegetable and it helps to warm our body.

For this recipe, we will use a PURPLE sweet potato. Have you ever seen and/or tasted it before?

Types of Purple Sweet Potato:

  1. Purple sweet potatoes: I'm not really sure where they are from originally or if they have a specific name. This is the kind that I find the most in Spain. These sweet potatoes have a purple-tinted skin and dark purple on the inside. For this recipe I used these purple sweet potatoes.

  2. Okinawan sweet potatoes: From Okinawa, Japan, but you can now find it in other parts of the world. They are beige on the outside and purple on the inside.

  3. Purple Yam or also called 'Ube': Very popular in the Philippines and often used as an ingredient in a dessert. The skin color is brown-ish and on the inside is more of a lighter purple.

So let's talk about the health benefits of these sweet potatoes.

First of all, I just want to say that potatoes, in general, get such a bad rap. The thing is that they are bad for you if they are deep fried covered in oil and/or in artificial flavorings and preservatives. But potatoes of all kinds are actually very healing foods. They keep us grounded and centered.

And you probably know that blueberries are brain food, but so are potatoes!

Purple sweet potato gets its color from anthocyanins, which are powerful antioxidants. It is good for our brain, liver, heart and immune system.


The best way to cook potatoes is to steam them, because this way you keep the nutrients intact and maximize their healing benefits.

So after steaming the potatoes, you can mash them, which is what I did here for this recipe. I know when it comes to mashed potatoes, people like to boil the potatoes first instead of steaming them, but I really prefer it this way.


Serves: 4


2 medium purple sweet potatoes (peeled or unpeeled depending on your preference - see note at the bottom of the page)

1 tbsp of tahini

A splash of plant-based milk

1/2 tsp of cinnamon

1/4 tsp of nutmeg

1 tbsp of maple syrup

A pinch of salt

A pinch of ground black pepper


  1. Peel* and cut the potatoes into squares. Place the potatoes in a steamer basket, cover and steam for about 25-30 minutes until tender (check with a fork and make sure it can go through easily).

  2. Cut the potatoes into squares, then mash them with a potato masher. Add tahini, milk, cinnamon, nutmeg, maple syrup, salt, and pepper. Mix well using a fork.

  3. Serve as a side dish.

*Before steaming the potatoes, you can either peel or unpeel them first, depending on your preference. The skin actually holds a lot of nutrients and protein, so it is very good for you, but it could affect the texture of the final result. Also, if you want to keep the skins unpeeled, make sure that the potatoes are organic as they contain no pesticides. In my case, I peeled the potatoes.


If you have any questions or comments, please sign up and write in the comment below or send me an email at

If you have made this dish, you may also tag me on Instagram @bitetoroots or use the hashtags #bitetoroots #akkuholistichealth, so I can find you.

Blessings and love,



Let's connect!

  • LinkedIn - White Circle
  • Facebook - White Circle

Disclaimer: Please kindly keep in mind that Nathasya Martinez  from AKKU does not hold any kind of responsibility for any physical, mental or emotional consequences that could occur from using the information of this website. The sole purpose of the content of this website is for potential holistic health therapy clients and/or readers interested in the matters mentioned. Please pay extra attention to the information you read and interpret from the site. This site has been prepared with care based on the knowledge, opinions and experiences of the author, Nathasya.  Nathasya Martinez  is not a medical practitioner. She does not diagnose, prescribe or treat others, and the information on this website is not to be used as a substitute for a diagnosis, treatment or prescription. Please always consult with your licensed medical practitioner before discontinuing or altering your current medications or treatment, and before changing your diet or exercise. 

​© 2018 by AKKU. All Rights Reserved