Vegan mashed sweet potatoes

Vegan Mashed Sweet Potatoes

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These vegan mashed sweet potatoes are perfect for any phase of an elimination diet. They’re dairy free but since we’re not using standard russet or white potatoes they are also nightshade free! They go perfectly as a side to any main dish and the bright color livens up the plate as well. I think they’re much more flavorful than traditional mashed potatoes, you may even keep them as a standard side dish after you’ve completed the elimination diet.

The ginger compliments the coconut milk and brings a zing that would normally be brought by red pepper flakes. Feel free to also add black pepper if you’re still craving a bit more punch. The avocado oil is extremely mild in flavor which helps the sweet potatoes shine. Olive oil can be used but I think it muddles this side just a little. Coconut oil is also a good option and will obviously not clash with the coconut milk.

If you want super smooth mashed sweet potatoes you’re going to want to use a stand or hand mixer instead of a fork or masher. I like my mashed potatoes with skins on and full of lumps but apparently that’s not everyone’s preference! Blasphemy! Well, follow your heart and your stomach and decide for yourself which texture for vegan mashed sweet potatoes is preferable to you.

Check out these options for mixers:

versatile hand mixer
the last you a lifetime stand mixer

Ingredients

  • 2 large sweet potatoes
  • ¼ cup coconut milk
  • 2 tbsp avocado oil
  • 1 tsp dried ginger
  • 1 tsp salt (or to taste)

Instructions

  1. rough chop sweet potatoes, leave peels on for extra nutrients
  2. immerse potatoes in cool, salted water
  3. bring to a boil and boil sweet potatoes for about 20 minutes until quite soft
  4. mash sweet potatoes with masher or large fork or use a mixer
  5. drizzle in avocado oil and continue mashing
  6. slowly add coconut milk until desired texture is achieved
  7. stir in ginger and salt
  8. serve warm
Vegan mashed sweet potatoes

Vegan Mashed Sweet Potatoes

Prep Time 5 mins
Cook Time 20 mins
Course Side Dish
Cuisine American
Servings 4 servings

Ingredients
  

  • 2 large sweet potatoes
  • ¼ cup coconut milk
  • 2 tbsp avocado oil
  • 1 tsp dried ginger
  • 1 tsp salt or to taste

Instructions
 

  • rough chop sweet potatoes, leave peels on for extra nutrients
  • immerse potatoes in cool, salted water
  • bring to a boil and boil sweet potatoes for about 20 minutes until quite soft
  • mash sweet potatoes with masher or large fork or use a mixer
  • drizzle in avocado oil and continue mashing
  • slowly add coconut milk until desired texture is achieved
  • stir in ginger and salt
  • serve warm
Keyword dairy free, nightshade free recipes, soy free recipes
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superfood protein dip

Superfood Protein Dip

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I’ve mentioned before my love of dips. I honestly think dipping something crunchy into something soft is the best snacking experience. Many people limit their dipping to parties but with this ultra healthy superfood protein dip recipe you can treat yourself completely guilt free at home any time. Keep in mind that this is not a phase one elimination diet recipe!

This recipe does contain edamame, a soy product. It’s a great way to test soy in your elimination diet without having to make an entire tofu dish. Many soy products can be a healthy addition to any diet. Especially because they pack a ton of protein into a small package. Edamame can be a welcome change from traditional bean dips and they also contain as much fiber as the legumes would.

I used both frozen edamame and broccoli for this recipe. I like to buy the shelled edamame and take some of the effort out of the preparation but it does make this superfood protein dip just slightly more expensive than buying the soy peas in the shells. Frozen broccoli cuts and florettes are fairly cheap and this is a great way to use them since it’s normally not as appetizing to eat the cut chunks by themselves as a side.

I found the inspiration for this recipe in a cookbook that billed this as a low fat guacamole. I changed quite a few things but I would never tell you that edamame and broccoli could ever disguise themselves as avocados. Avocados are magic and unique and even though I’m allergic to limes I will never give up guacamole. This is not guacamole. This is, however, a delicious dip in its own right that is packed with vitamins, fiber, and protein. Someone get the health nuts together and tell them to stop naming things after better things that already exist!

Speaking of guacamole, try my nightshade free version of pineapple guacamole.

Ingredients

  • 1 cup shelled edamame
  • 1 cup broccoli (florets and pieces)
  • 3 cloves garlic
  • 2 tbsp apple cider vinegar
  • 2 tbsp olive oil
  • ¼ cup fresh parsley (stems and leaves)
  • 2 tsp salt
  • ½ tsp black pepper
  • up to ½ cup steeped green tea (room temperature)

Instructions

  1. Cook the edamame and broccoli, either steam for 5-7 minutes or microwave from frozen for about 3 ½ minutes. They should be soft but not cooked pale.
  2. place all ingredients except green tea in blender or food processor
  3. blend until the vegetables are getting quite small
  4. slowly add green tea and blend between additions until desired consistency is achieved
  5. chill for at least 1 hour and serve cold
superfood protein dip

Superfood Protein Dip

Prep Time 15 mins
Course Side Dish, Snack
Cuisine American
Servings 6 servings

Ingredients
  

1 cup shelled edamame

    1 cup broccoli (florets and pieces)

      3 cloves garlic

        2 tbsp apple cider vinegar

          2 tbsp olive oil

            ¼ cup fresh parsley (stems and leaves)

              2 tsp salt

                ½ tsp black pepper

                  up to ½ cup steeped green tea (room temperature)

                    Instructions
                     

                    Cook the edamame and broccoli, either steam for 5-7 minutes or microwave from frozen for about 3 ½ minutes, they should be soft but not cooked pale

                      place all ingredients except green tea in blender or food processor

                        blend until the vegetables are getting quite small

                          slowly add green tea and blend between additions until desired consistency is achieved

                            chill for at least 1 hour and serve cold

                              Keyword citrus free, legume free, nut free
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                              sweet and tangy roasted vegetables

                              Sweet and Tangy Roasted Vegetables

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                              These sweet and tangy roasted vegetables are a super easy side dish to throw together for almost any meal. The balsamic vinegar and honey bring out tons of flavor and the cauliflower absorbs it all quite well. I love making this quick prep side knowing that it’s so low in calories I could eat double portions of it without feeling bad!

                              If you don’t have baby carrots, or simply don’t want to buy separate carrots from the ones that are likely already on your shopping list, simply cut large peeled carrots into 1 inch rounds. The cooking time should be about the same as if they were baby carrots. Similarly, don’t cut the cauliflower too small. Just break it apart into its natural florets, this will keep it from burning faster than the carrots are able to cook.

                              I actually really like using my air fryer for this recipe. I know that most people may not have one but if you do put it on the roast setting and lower the temperature from 400 to 375, check it and stir about halfway through. I’ve found that sometimes the air fryer cooks things a goood bit faster and you don’t want the cauliflower to be burnt!

                              Honey, and any sugar, will aid in achieving that lovely golden brown color that makes the sweet and tangy roasted vegetables so appetizing. Don’t be alarmed if this side dish looks a little on the darker side, it will still taste amazing! If you are worried about it getting too dark simply tent the baking tray with foil. 

                              What is balsamic vinegar?

                              What’s a balsamic anyway? Balsamic vinegar is a vinegar made mostly or entirely out of crushed grapes, skins included. It has a deep brown color and a rich flavor that pairs well with both savory and sweet. Traditional balsamic vinegar is aged at least 12 years. However, you’ve likely only had the cheaper version available at your grocery store. The more common, much less expensive varieties have still been made from grapes but have not be aged.

                              If you would like to check out an aged balsamic vinegar for these sweet and tangy roasted vegetables I’ve included links. The first is for a more modestly priced bottle, the second is well out of my grocery budget.

                              $39.99
                              $239.99

                              Ingredients

                              • 8 oz baby carrots 
                              • 1 head of cauliflower
                              • 2 tbsp olive oil
                              • 2 tbsp balsamic vinegar
                              • 2 tbsp honey
                              • 1 tsp dried rosemary
                              • 1 tsp salt or to taste
                              • 1/4 tsp black pepper

                              Instructions

                              1. preheat oven to 400 degrees F
                              2. chop cauliflower into medium flourettes
                              3. whisk together seasonings minus the salt
                              4. slowly add in the salt tasting after each addition, this will get it to your desired taste, you can always add more as well
                              5. toss the veggies with the dressing
                              6. place dressed veggies on a foil lined baking sheet using a slotted spoon to avoid too much excess dressing and roast for 18-20 minutes, until the edges of the cauliflower start to turn brown
                              7. serve hot
                              sweet and tangy roasted vegetables

                              Sweet and Tangy Roasted Vegetables

                              Prep Time 5 mins
                              Cook Time 20 mins
                              Course Side Dish
                              Cuisine American
                              Servings 4 Servings

                              Ingredients
                                

                              8 oz baby carrots

                                1 head of cauliflower

                                  2 tbsp olive oil

                                    2 tbsp balsamic vinegar

                                      2 tbsp honey

                                        1 tsp dried rosemary

                                          1 tsp salt or to taste

                                            1/4 tsp black pepper

                                              Instructions
                                               

                                              preheat oven to 400 degrees F

                                                chop cauliflower into medium flourettes

                                                  whisk together seasonings minus the salt

                                                    slowly add in the salt tasting after each addition, this will get it to your desired taste, you can always add more as well

                                                      toss the veggies with the dressing

                                                        place dressed veggies on a foil lined baking sheet using a slotted spoon to avoid too much excess dressing and roast for 18-20 minutes, until the edges of the cauliflower start to turn brown

                                                          serve hot

                                                            Keyword corn free, soy free recipes, vegan
                                                            rate this recipe!
                                                            vegan onion dip

                                                            Vegan Onion Dip

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                                                            I absolutely love a good dip. Onion dip has always been one of my favorites. You know the one, sour cream mixed with instant soup powder. It’s really terrible for you, so much dairy and salt and not much of anything else. This vegan onion dip recipe packs a ton of flavor without half the guilt as the traditional dip. However, this recipe is still not okay for phase one of an elimination diet. Only use it to reintroduce tree nuts or once you know tree nuts are safe for you!

                                                            Using real caramelized onions makes this dip feel decadent and special. It’s so indulgent to be able to gorge on this savory treat. You can always add even more onions if you’re like me and just cannot get enough of them! Just always make sure to take your time cooking them. Caramelized onions happen slowly, that’s what brings out the natural sweetness of the onions and creates that wonderfully deep flavor.

                                                            Soaking raw cashews makes them easier and creamier to blend. If you can’t find raw cashews you can use roasted and salted cashews just cut back on the added salt. You can still soak roasted cashews; it just won’t have as striking of an effect. I’ve found that roasted cashews are also typically cheaper than raw cashews. Don’t break your bank over a dip. Especially because you’re probably going to eat this whole recipe at once.

                                                            Serve this vegan onion dip with anything that you would normally dip in onion dip. Sweet potato chips and baby carrots are my favorite partners for this caramelized vegan onion dip. The little bit of sweetness pairs really well with the natural sweetness brought out while caramelizing the onions. The saltiness of the dip is also an addictive addition to the sweetness of the dippers. You’ll have to be careful not to eat this entire batch in one sitting!

                                                            Tips for caramelizing onions

                                                            • Start with the right onion! Yellow onions are standard in my house for almost all uses but sweet vidalia onions will give even more sweetness to the caramelizing process without adding extra sugar. Don’t use red or white, they have a higher water content and you’ll never reach the desired texture.
                                                            • Use the right pan! You want a pan that’s big enough for all of the onion slices to be in contact with the pan at all time. Having a big pile of onions in an undersized pan wont cook evenly. I use my large cast iron, check out the one featured at the bottom of the list.
                                                            • Slice thinly but not too thin! Slice your onion about 1/2 cm thick. If you slice it too thin, like so thin that you can see through it, the onion will cook to quickly and be more likely to stick and burn. Too thick and it’ll take hours to reach your desired color.
                                                            • Use a lower heat! I set my burner at about a 3 when making the onions for this vegan onion dip. Every burner is different, but you want to aim for the low end of medium low.
                                                            • Don’t use too much oil! You want just enough oil to cover the pan. Remember, you’re not making fried onions, the slices don’t need to be submerged in oil.
                                                            • Don’t stir too much! At the beginning of the process you’ll want to stir very little. Maybe two times in the first 20 minutes. If the onions are really starting to stick, add a little water and stir, but then leave it alone again. You’ll stir a bit more toward the 40 minute mark but just trust the process and let the onions do their thing.
                                                            • Add sugar if you’re short on time. I don’t like adding sugar to my caramelized onions, I prefer to take the slow route. However, if you’re in a rush, add about 1 tbsp sugar to two sliced onions after they’ve been cooking for about 25 minutes. This will cheat the process and make them look and taste more caramelized in less time.
                                                            the double handles make it easier to hold

                                                            Ingredients

                                                            • 1 cup raw cashews, soaked for at least an hour
                                                            • 2 small yellow onions, sliced
                                                            • 2 tbsp olive oil
                                                            • 2 tbsp white wine vinegar
                                                            • 1 garlic clove, minced
                                                            • ½ tsp salt
                                                            • ¼ tsp onion powder
                                                            • ¼ tsp black pepper
                                                            • up to ¼ cup water
                                                            • extra olive oil for cooking onions

                                                            Instructions

                                                            1. heat a skillet over medium low, drizzle with olive oil
                                                            2. add sliced onions and saute for 1/2 hour to 45 minutes, stirring infrequently, until a nice caramelized color is reached
                                                            3. add minced garlic and saute 1 minute longer
                                                            4. add all ingredients except caramelized onions, garlic, and water to a food processor or blender and blend
                                                            5. mixture should be creamy, add water until desired consistency is reached
                                                            6. add 1/2 cup of the caramelized onions and pulse to incorporate onions without destroying them, top with any extra
                                                            7. chill for at least one hour and serve cold
                                                            vegan onion dip

                                                            Vegan Onion Dip

                                                            Prep Time 5 mins
                                                            Cook Time 45 mins
                                                            Course Side Dish, Snack
                                                            Cuisine American
                                                            Servings 4 servings

                                                            Ingredients
                                                              

                                                            1 cup raw cashews, soaked for at least an hour

                                                              2 small yellow onions, sliced

                                                                2 tbsp olive oil

                                                                  2 tbsp white wine vinegar

                                                                    1 garlic clove, minced

                                                                      ½ tsp salt

                                                                        ¼ tsp onion powder

                                                                          ¼ tsp black pepper

                                                                            up to ¼ cup water

                                                                              extra olive oil for cooking onions

                                                                                Instructions
                                                                                 

                                                                                heat a skillet over medium low, drizzle with olive oil

                                                                                  add sliced onions and saute for 1/2 hour to 45 minutes, stirring infrequently, until a nice caramelized color is reached

                                                                                    add minced garlic and saute 1 minute longer

                                                                                      add all ingredients except caramelized onions, garlic, and water to a food processor or blender and blend, mixture should be creamy, add water until desired consistency is reached

                                                                                        add 1/2 cup of the caramelized onions and pulse to incorporate onions without destroying them, top with any extra

                                                                                          chill for at least one hour and serve cold

                                                                                            Keyword citrus free, gluten free, vegan
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