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Home » Blog » Diets » Low Calorie » Maple Tahini Butternut Sweet Potato Mash {GF, Low Cal, Vegan, Paleo}

Maple Tahini Butternut Sweet Potato Mash {GF, Low Cal, Vegan, Paleo}

Published: Oct 21, 2016 · Modified: Jun 19, 2020 by Megan

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This warm Maple Tahini Butternut Sweet Potato Mash is a healthier version of sweet potato casserole. Lightly sweetened with maple syrup, savory tahini sauce and topped with pecans to make the perfect side dish for fall, winter and holiday gatherings. Gluten Free + Low Calorie + Vegan + Paleo

This warm Maple Tahini Butternut Sweet Potato Mash is a healthier version of sweet potato casserole. Lightly sweetened with maple syrup, savory tahini sauce and topped with pecans to make the perfect side dish for fall, winter and holiday gatherings. Gluten Free + Low Calorie + Vegan + Paleo

So today marks 4 weeks since my hip surgery. I can't believe it's been a month already and I can't believe how good it feels to no longer be in pain. I have to admit though these last few weeks have been mentally challenging. Feeling this good post surgery and not being able to walk without a crutch or cane has been mentally hard for me.

Last weekend I broke down in tears exclaiming to my Mom how I desperately wanted to walk. Finally this week I took a few steps on my own. Then I got tired and had to rest. Haha!

This warm Maple Tahini Butternut Sweet Potato Mash is a healthier version of sweet potato casserole. Lightly sweetened with maple syrup, savory tahini sauce and topped with pecans to make the perfect side dish for fall, winter and holiday gatherings. Gluten Free + Low Calorie + Vegan + Paleo

My doctor told me it may be another 3-4 weeks before I'm walking on my own. Then my PT reminded me I've been living with avascular necrosis for 18 years with no function of my glute muscles. Who would think your butt is so critical to walking?

At least my kitchen makes it easy for me to get around. I can support myself with the cabinets which means I'm back to cooking and in my happy place!

This warm Maple Tahini Butternut Sweet Potato Mash is a healthier version of sweet potato casserole. Lightly sweetened with maple syrup, savory tahini sauce and topped with pecans to make the perfect side dish for fall, winter and holiday gatherings. Gluten Free + Low Calorie + Vegan + Paleo

Cooking makes me happy. Good food makes me happy. Friends make me happy. Music makes me happy. Working out makes me happy. It's times like this when you have to find what makes you happy and do it to the extreme!

You know what else makes me happy? Warm, comforting fall food like this Butternut Sweet Potato Mash! I'm a sucker for a good sweet potato anything, but especially a sweet potato casserole with crunchy pecans on top.

But this isn't just any sweet potato casserole, this is MAPLE TAHINI Butternut Sweet Potato Mash.

This warm Maple Tahini Butternut Sweet Potato Mash is a healthier version of sweet potato casserole. Lightly sweetened with maple syrup, savory tahini sauce and topped with pecans to make the perfect side dish for fall, winter and holiday gatherings. Gluten Free + Low Calorie + Vegan + Paleo

Have you had maple and tahini together? OMG. If you haven't, run to the kitchen now and try it. It's luscious and sweet. Like, I could eat a bowl of the stuff everyday for the rest of my life and I would be completely happy. Almost too addictive to be healthy for you!

That maple tahini business is exactly what makes this Maple Tahini Butternut Sweet Potato Mash absolutely divine. A fall dish that's sure to convince the best of them to eat healthy!

This warm Maple Tahini Butternut Sweet Potato Mash is a healthier version of sweet potato casserole. Lightly sweetened with maple syrup, savory tahini sauce and topped with pecans to make the perfect side dish for fall, winter and holiday gatherings. Gluten Free + Low Calorie + Vegan + Paleo

Maple Tahini Butternut Sweet Potato Mash

Megan Olson
This warm Maple Tahini Butternut Sweet Potato Mash is a healthier version of sweet potato casserole. Lightly sweetened with maple syrup, savory tahini sauce and topped with pecans to make the perfect side dish for fall, winter and holiday gatherings. Gluten Free + Low Calorie + Vegan + Paleo
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Cook Time 1 hour hr
Total Time 1 hour hr 15 minutes mins
Course Dinner, Side
Cuisine American
Servings 8 servings
Calories 164 kcal

Ingredients
 
 

  • 4 sweet potatoes peeled & chopped into 1 inch cubes
  • 3 cups butternut squash ~1 small butternut, peeled, seeds removed and chopped into 1 inch cubes
  • 1/2 cup unsweetened coconut milk
  • 2 tablespoons tahini + 1 tbsp for topping
  • 2 tablespoons maple syrup
  • 1 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon sage
  • 1/4 cup pecans + more for topping
  • Salt to taste

Instructions
 

  • Preheat oven 425 F. Prepare a baking sheet with parchment paper.
  • Place chopped sweet potatoes and butternut squash on the baking sheet in an even layer.
  • Spray the vegetables with coconut oil or extra virgin olive oil and sprinkle with salt, cinnamon, nutmeg and sage.
  • Roast at 425 F for 40 minutes until vegetables are tender. Turn down oven to 325 F.
  • Remove from the oven and transfer to a blender or food processor. To the vegetables, add coconut milk, maple syrup and tahini.
  • Blend on high until vegetables are broken down and smooth. Place pecans in the blender and pulse them into the mixture so there are chunks throughout.
  • Transfer the mash to an oven safe baking dish.
  • Top with 1 tbsp remaining tahini and more pecans as desired.
  • Bake at 325 F 20 minutes.
  • Remove from oven and devour!

Notes

  • You can easily make this ahead of time then pop in the oven the day of to warm.
  • My Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients.

Nutrition

Serving: 1servingCalories: 164kcalCarbohydrates: 25.5gProtein: 2.9gFat: 6.5gSaturated Fat: 0.7gSodium: 120.4mgFiber: 3.8gSugar: 7.1g
Tried this Recipe? Let me know!Let us know how it was!

 

 

Maple Tahini Butternut Sweet Potato Mash is a healthier version of sweet potato casserole. Lightly sweetened with maple syrup, savory tahini sauce and topped with pecans to make the perfect side dish for fall, winter and holiday gatherings. Gluten Free + Low Calorie + Vegan + Paleo

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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  1. Colette says

    November 12, 2016 at 2:19 pm

    Hello Megan is the coconut milk the one from the can (Thai) or the coconut milk that you buy in the refrigerator section?

    Reply
    • Megan says

      November 12, 2016 at 3:40 pm

      I use the refrigerated one, but either one will work.

      Reply
  2. Lauren says

    October 22, 2016 at 6:14 pm

    What glute exercises have you been given Megan? I'm convinced my recent four months of bed/couch rest has completely ruined my glutes, if I had any strength in them in the first place!!! I might raise this with my physiotherapist, maybe strengthening them can help me get back to walking again.

    Reply
  3. Kelli @ Hungry Hobby says

    October 21, 2016 at 12:55 pm

    Glute problems were the reason I couldn't sit or stand for long periods of time for two years. Turns out they aren't just for making you look good in jeans. BTW - omg that tahini sauce looks freaking amazing

    Reply
    • Megan says

      October 21, 2016 at 4:31 pm

      When we get together, let's compare our glutes. HAHAHAHA...hope you're feeling better!

      Reply
  4. Laura @ Sprint 2 the Table says

    October 21, 2016 at 12:28 pm

    I'm so glad you're finally feeling better!!! You'll be running circles around all of us soon, I'm sure.

    This recipe though... OMG. I saw you post it on FB and couldn't wait to check it out. It screams Thanksgiving to me!

    Reply
    • Megan says

      October 21, 2016 at 4:30 pm

      I was hoping it was scream at someone! Have a great weekend!

      Reply
  5. Rebecca @ Strength and Sunshine says

    October 21, 2016 at 5:09 am

    Tahini and potatoes have magic powers...sooo 😉

    Reply
    • Megan says

      October 21, 2016 at 4:30 pm

      Always a winning combo. Hope you're feeling better!

      Reply
  6. lindsay Cotter says

    October 21, 2016 at 4:24 am

    Oh friend. I so understand. it's like learning the basics all over again, but with patience this time. It's been 2 months since my surgery and I still can't do some things. But we are on the road to healing. That's what matters. HEre for you whenever. xxoo

    p.s um... that tahini! YUM! haha i just made a tahini dressing i'm sharing monday. Wish I had this one instead. LOL!

    Reply
    • Megan says

      October 21, 2016 at 4:29 pm

      Tahini twins! Sending you so many healing thoughts and delicious food too. xoxo

      Reply
  7. Blair says

    October 21, 2016 at 4:22 am

    The tahini is such a great addition here. I know it must taste amazing -- especially with that drizzle on the top. Perfect fall side dish!

    Reply
    • Megan says

      October 21, 2016 at 4:28 pm

      Yes! Now if it would just act like fall, right? Have a good weekend Blair!

      Reply
  8. Susie @ SuzLyfe says

    October 21, 2016 at 3:44 am

    I had significant glute problems after not using them for just a few months, I can't imagine the atrophy that you have! And I want this mash for breakfast!

    Reply
    • Megan says

      October 21, 2016 at 4:27 pm

      Girl, it's bad. It's gonna take forever to build my leg strength. The good news is my PT has awesome tricks so I'm already feeling a difference.

      Reply

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Megan is a nutrition practitioner, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 lose weight after losing 80 pounds herself. Here you get low calorie recipes for weight loss that balance hormones. Learn more about my weight loss programs HERE!

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