When I competed on the team at the 2013 CrossFit SoCal Regionals, we had tubs full of mashed sweet potato with applesauce at the ready as one of our post-workout carb refeed options.
You can mix the sweet potato and applesauce in any ratio you want, but I’d do just a little bit of applesauce for flavor—a 4:1 ratio of potato to apple would be great—and to lighten the texture of what could otherwise be a very dense mash. For more awesome carb-dense recipes for athletes, check out my cookbook, The Performance Paleo Cookbook!
- 2 pounds (1000 grams) sweet potato
- ½ pound (225 grams) apples or 1 cup unsweetened store-bought applesauce
- Generous pinch of sea salt
- 1 tbsp (15 mL) ghee, optional
- Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper or aluminum foil.
- Roast the sweet potatoes for about an hour. Let them cool.
- If you’re making the applesauce from scratch, do this while the sweet potatoes are roasting. Peel and dice the apples. Put into a small pot with a 2–3 tablespoons of water and cover with a lid. Cook over medium-low heat until the apples are very soft. Remove the lid and cook until most of the water has evaporated.
- Peel the skins off the sweet potatoes. Combine with the applesauce in a large bowl and mash with a hand masher until it’s to your desired consistency, or use a food processor.
Change It Up:
Add 1–2 teaspoons of cinnamon or 1 teaspoon of ground ginger plus 1/4 teaspoon nutmeg.
Substitute pears for apples.
Pin this Sweet Potato Applesauce Mash Recipe for later!