RECIPE 30 minutes

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Coconut Milk Mashed Sweet Potatoes

Foods that boost longevity don’t have to be complicated or expensive. Try this sweet and spicy vegan version of mashed potatoes tonight.

By Suzanne Boothby

This Blue Zone-friendly dish highlights two things that these longevity hot spots are known for: consuming antioxidant-rich vegetables that reduce your risk of developing chronic diseases and healthy fats. 

Sweet potatoes are seasonal, high in the antioxidant beta-carotene, and top the list of Blue Zone superfoods. Research shows that combining sweet potatoes with the healthy fats in coconut milk helps you better absorb these vitamins.

Enjoy this dish as a side to a larger meal or try it topped with a veggie chili or a savory mushroom gravy.

Prep Time:
5 min
Cook Time:
25 min

Serves 4-6


  • 4 large sweet potatoes, peeled

  • 1 can of full-fat organic coconut milk

  • 1 teaspoon ground cinnamon

  • 1 teaspoon sea salt

  • ¼ teaspoon cayenne pepper

  • extra virgin olive oil (optional)


  1. Place sweet potatoes in a large pot with enough water to submerge them. Bring to a boil over high heat and reduce heat to medium, cooking until the potatoes are soft, usually for about 25 minutes.

  2. Drain potatoes in a colander and transfer them to a large bowl.

  3. Add coconut milk and mash until creamy.

  4. Mix in cinnamon, salt, and cayenne pepper.

  5. Want even more healthy fat? Drizzle extra virgin olive oil on top of each serving.