Sweet Potato and Peanut Butter Mash
- Time: 15 minutes
- Servings: 3
- Serving Size: 3.0 ounces
- Stage: 4 Post-Op (Soft Foods)
INGREDIENTS:
- Sweet potato - 1 medium (300 grams)
- Peanut butter - 2 tbsp (32 grams)
- Soy milk, unsweetened - 2 tbsp (30 grams)
- Sea salt - 1/4 tsp
INSTRUCTIONS:
- Prick the sweet potato all over with a fork (to prevent it from bursting) and place it in the microwave for 6-8 minutes. Flip it halfway through.
- Remove it carefully from the microwave because it will be hot. Slice it half and let it cool down for 1-2 minutes.
- Using a spoon, scoop all the inside of the sweet potato and add it to a bowl along with the peanut butter, soy milk and sea salt. Mash thoroughly. You may add 1 more tbsp of milk if you think it could use a bit more moisture.
- Serve and enjoy!
*Note: Divide equally by the listed number of servings. Stays fresh in the refrigerator for 2-3 days.
NUTRITION FACTS per serving:
- Calories 155
- Protein 5 grams
- Carbs 23 grams
- Fat 5 grams
- Fiber 4 grams
- Sugar 5 grams
- Iron 5% DV
- Calcium 5% DV
- Sodium 11% DV
DV = Daily Value, Based on diet for healthy adults
Nutritionist notes: you buy. Many add oils, sugars, or artificial sweeteners. You should avoid these at all costs and opt for natural nut butters. Even those that claim to be "natural" are not in many cases. To identify the real natural ones, the ingredients on the nutrition label must only say roasted peanuts. Some add a bit of salt and that is fine. Brands to avoid: Jiffy and Skippy. Preferred brands: Costco's Kirkland, Crazy Richards, Teddie All Nautral.
Tags: dairy-free, gluten-free, vegan, vegetarian, plant-based, gastric sleeve, vsg, bariatric, recipe
*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.