Coconut & Cinnamon Sweet Potato Mash (Your New Favorite Dessert)

Sweet potatoes are awesome. We know that, bodybuilders know that, and nutritionists know that. But they don’t know about my coconut and cinnamon sweet potato mash.

A lot of people can tell you that sweet potatoes (or yams, LOL), are healthy. What most people don’t know, however, is the best way to prepare them. Sweet potatoes are okay eaten plain. Nothing to write home about.

Obviously, you can have sweet potato casserole, or load them up with nuts, marshmallows, and brown sugar, but neither of those are physique-friendly options, unless you enjoy spending half of your calories on one meal.

I’ve been playing around with my own sweet potato concoction recently, and I believe I’ve finally found the perfect recipe. Super simple, takes minutes to make, and only uses three ingredients.


First, we add Onnit’s Emulsified MCT Oil (creamy coconut flavor, to be precise). MCT oil is an excellent source of energy, can help you burn fat, and is high in lauric acid, which is very good for you. Most MCT oil is pretty gross, and you need a power blender to dissolve it, but Onnit’s emulsified oil can mix in anything, even cold liquids. It’s also a bit sweeter than plain MCT oil or coconut oil, so it works better in recipes, although regular coconut oil may also work.

Second, we’ll add a dash of cinnamon. Cinnamon can improve blood sugar levels, and it just tastes awesome. I put cinnamon on nearly everything.

This is the simplest recipe I’ve ever made, and very tasty and nutritious. I make it all the time, and it’s now my preferred way of eating those golden, sweet, carbohydrate and nutrition bombs known as sweet potatoes.


1-2 medium sweet potatoes

1.5 tbsp Onnit Emulsified MCT Oil, Creamy Coconut Flavor

2 tsp cinnamon

Step One: Stab Your Potato

Grab your potato, and carefully poke some holes around the edges with a fork, so that your potato can ventilate while it cooks. Or something. I have no idea actually. Just poke the damn holes.

Step Two: Wrap Your Potato

Next you’ll want to get some water on your potato to moisten it, then wrap the whole thing in a paper towel.

Step Three: Warm Your Potato

Throw this bad boy in the microwave. I find 5-6 minutes is usually good, more if a bigger potato, less if a smaller one.

Step Four: Cut Your Potato

Cut your potato in half or quarters, and remove the skin. I’m sure there’s a quick and efficient way to remove the skin before cooking, but I don’t ever bother.


It should come out of the skin pretty easily if heated enough.


Step Five: Add your power-ups, mash, and enjoy!

Throw the potatoes in a bowl, add your MCT oil and cinnamon, stir well, and microwave more if you need it to be softer. You can also add milk or butter if you want a creamier texture, but I usually find the oil works just fine by itself.


Mix this up before eating, obviously.


If you enjoyed this recipe, drop a comment and let me know what you thought! Share your picture so I can see if yours turned out better looking than mine. Snap a pic, throw it on Instagram, and mention me in the comments or tag me in the pic so I can see! (IG: mattdustin)