Anti-Inflammatory Sweet Potato Mash – nourishingnutrients Skip to content
"A bowl of creamy golden-orange sweet potato mash garnished with black pepper and ginger, served in a white ceramic bowl on a white marble surface"

Anti-Inflammatory Sweet Potato Mash

Creamy sweet potato mash infused with olive oil, turmeric, and ginger—an easy, anti-inflammatory side dish that supports joint and immune health. Perfect with salmon and greens.

Prep Time: 10 minutes
Cook Time: 20 minutes
Servings: 2

Ingredients:

  • 2 medium sweet potatoes, peeled and cubed
  • 2 tsp extra-virgin olive oil
  • 1/2 tsp ground turmeric
  • 1/4 tsp black pepper
  • 1/4 tsp sea salt
  • 1 tsp freshly grated ginger
  • 1 tsp apple cider vinegar

Instructions:

  1. Steam the sweet potatoes until fork-tender, about 15–20 minutes.
  2. Transfer to a bowl and mash with the olive oil until smooth and creamy.
  3. Stir in turmeric, black pepper, grated ginger, sea salt, and apple cider vinegar.
  4. Mix well and serve warm.

Health Benefits:

This vibrant mash is more than just comfort food—it's packed with ingredients known for their natural anti-inflammatory properties:

  • Sweet potatoes are rich in beta-carotene and fiber, supporting immune function and gut health.
  • Turmeric contains curcumin, a compound shown to help reduce inflammation.
  • Ginger adds not just warmth and flavor, but compounds like gingerol that may support digestion and immune balance.
  • Black pepper boosts the absorption of curcumin, helping you get the most from the turmeric.
  • Olive oil offers heart-healthy monounsaturated fats and antioxidants.

Pair this mash with grilled or baked salmon and a fresh green salad for a delicious, balanced meal that supports your body from the inside out.

FAQ

Q1: Can I make this dish ahead of time?
Yes, you can refrigerate it for up to 3 days and reheat before serving.

Q2: Is it vegan-friendly?
Yes, this dish is 100% plant-based.

Q3: Can I freeze the mash?
Yes, store in an airtight container for up to 2 months. Defrost and reheat gently.

Q4: Why use black pepper with turmeric?
Black pepper enhances the bioavailability of curcumin, the active compound in turmeric, making it more effective.

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