Healthy Mashed Potatoes

8 servings. Per serving (12 cup): 211 calories, 4 g protein 

  • 2 pounds purple sweet potatoes (OR japanese sweet potato, regular sweet potato or regular potato), scrubbed and dried 

  • 1 cup milk of choice (I used almond) 

  • 14 cup tahini 

  • 1 teaspoon ground ginger 

  • 2 teaspoons coconut aminos 

  • 1 teaspoon toasted sesame oil 

  • Fine sea salt 

  • Sesame seeds for garnish, optional


  1. Preheat the oven to 400°F. Wrap the potatoes in a layer of parchment paper, covered by a sheet of foil. Place on a large rimmed baking sheet and bake until the potatoes are very fragrant and tender (a paring knife inserted into the thickest part should go in easily), 1 hour to 1 hour 30 minutes. 

    2. In a medium saucepan, combine the milk, tahini, and ginger; bring to a simmer over medium-low heat, stirring to combine. Remove from the heat. 

    3. Carefully unwrap the potatoes, trim off the edges, and halve lengthwise. Scoop the flesh out of the skins and add it to the saucepan, along with the coconut aminos and oil. Use a potato masher, fork, or immersion blender to mash the potatoes and combine all the ingredients. Taste and season with salt. Transfer to a bowl, sprinkle with sesame seeds, if desired, and serve. (Yield: about 4 cups.) 

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