Bariatric Sweet Potato Mash Recipe: Creamy, Flavorful & Nutrient Packed

The Bariatric Sweet Potato Mash is a smooth, comforting side dish designed for post surgery needs without sacrificing flavor. Naturally sweet, easy to digest, and packed with nutrients, this mash is gentle on the stomach yet satisfying. Perfect for bariatric, soft food, and healthy eating plans.

1. How to Make

This bariatric friendly mash is made by steaming or boiling sweet potatoes until tender, then blending them with a small amount of healthy fat and protein rich dairy for a creamy, lump free texture.

2. Ingredients

Main Ingredients:

• 500 g sweet potatoes (peeled and cubed)
• 2 tbsp low fat Greek yogurt or lactose free yogurt
• 1 tsp olive oil or unsalted butter
• Salt, to taste

Optional Ingredients (Bariatric Safe):

• A pinch of cinnamon or nutmeg
• 1–2 tbsp unsweetened almond milk (for thinning)
• 1 tsp protein powder (unflavored, bariatric-approved)
• Fresh herbs (finely blended)

3. Preparation Time

• Prep Time: 10 minutes
• Cooking Time: 20 minutes
• Total Time: 30 minutes

4. Step by Step Instructions

1. Peel and cut sweet potatoes into small, even cubes for faster cooking.
2. Steam or boil the sweet potatoes until very soft (a fork should slide through easily).
3. Drain thoroughly to remove excess water.
4. Mash using a potato masher or blend for a smoother bariatric stage texture.
5. Add yogurt, olive oil, and salt gradually while mixing.
6. Adjust consistency with almond milk if needed.
7. Blend again until completely smooth and creamy.
8. Taste and adjust seasoning gently.

5. Servings

• Makes 2–3 bariatric friendly servings

6. Presentation & Decoration

Serve warm in a small bowl with a light swirl on top. Garnish minimally with a pinch of cinnamon or a drizzle of olive oil avoid heavy toppings for bariatric safety.

7. Best Time to Eat

Ideal for lunch or early dinner during soft food or puree stages. Also suitable as a comforting post workout or recovery meal.

8. Portion Guide

• Early post op: 2–3 tablespoons
• Later stages: ½ cup per serving
• Eat slowly and stop at first sign of fullness

9. Storage & Shelf Life

• Refrigerator: Store in an airtight container for up to 3 days
• Freezer: Freeze in small portions for up to 1 month
• Reheat gently to avoid drying or separation

10. Allergy Guide

• Gluten free
• Nut free (if almond milk is omitted)
• Dairy free option available using plant based yogurt
• Always check protein powder labels for allergens

This Bariatric Sweet Potato Mash proves that healthy, post surgery meals can be creamy, nourishing, and full of comforting flavor simple food that truly supports recovery and wellness.

Frequently Asked Questions (FAQs)

1. Is sweet potato mash safe after bariatric surgery?

Yes. When cooked until very soft and blended smoothly, sweet potato mash is gentle on digestion and suitable for soft food and purée stages.

2. Can I eat this during the purée stage?

Absolutely. For the purée stage, blend the mash completely smooth with no lumps and thin it slightly using water or unsweetened almond milk.

3. How much Bariatric Sweet Potato Mash should I eat per serving?

Early post-op servings should be 2–3 tablespoons. In later stages, you can increase to ½ cup, always eating slowly and stopping at the first sign of fullness.

4. Can I add protein to this mash?

Yes. You can safely mix in unflavored bariatric approved protein powder or high protein Greek yogurt to boost protein intake without changing the texture.

5. Can this recipe be made dairy free?

Yes. Use lactose free or plant based yogurt and olive oil instead of butter. Always check labels to ensure bariatric and allergy safety.