Sweet Potato Apple Mash

Sweet Potato Apple Mash

2-3 Pounds of organic garnet sweet potatoes

6-8 med size apples (I used Braeburn and Granny Smith organic)

Cut up the sweet potatoes into small wedges and boil until very soft. Peel off the skin and place in Bowl. Add 2 tsp sea salt. 1-2 tsp of Saigon Cinnamon and ¼ to ½ cup raw or organic butter. There is a BIG difference in cinnamon types. This is the best. Stir with spoon, it should be chunky. You can add 1 TBSP of coconut or maple sugar (optional).

Peel and slice up the apples into chunks about 1-2 inch size. Put in pot with ¼ cup of water, 1 tsp Saigon Cinnamon and ½ tsp of sea salt. Cover and bring to boil over medium heat. Cook until soft . The consistency should be chunky. If you want a short cut- you can mix in organic apple sauce – like Santa Cruz instead of making your own.

Mix the sweet potatoes and apple mixture together. The ratio should be 2/3-3/4 sweet potato and ¼ to 1/3 apple sauce. Can be served hot or cold.

Variation: You can mix part sweet potatoes and part butternut squash together with the apples. Use the same proportions.




Karen Redmond received her undergraduate degree from Michigan State University and a Masters Degree of Science in Health and Fitness Promotion from Marymount University. She has been working in the health and fitness field for 20 years. She is a Master CHEK Practitioner and Holistic Health and Lifestyle Coach. Currently she is studying with Guy Voyer, D.O. studying Osteopathy in the Soma Training and Soma Therapy and ELDOA Programs. Karen is the owner of North Shore Smart Bodies located in Northbrook, Illinois. Specializing in corrective exercise, holistic lifestyle and nutrition coaching, she sees a wide range of clients including those with orthopedic injuries and back pain. Karen enjoys working with runners and endurance athletes of all levels and all distances. She does blood lactate threshold testing, gait analysis and a musculoskeletal evaluation on all clients. Karen then develops a customized program with myofascial stretching, ELDOAS, stability and strength training. She also works with pre/post natal clients, golfers and other athletes. Karen is a competitive runner and enjoys racing distances from 5k to half marathons.

Leave a Reply

Your email address will not be published. Required fields are marked *