Sweet potato fennel mash

by KalaLea on May 6, 2011 • Posted in Recipes

Recipe by KalaLea K

Serves 3-4 sweet ladies or gents

Sweet Potato Tip: In addition to removing toxins or metals from the body, you can use sweet potato if a child swallows a coin. Just feed him or her plenty of sweet potato and it will stick to the object and allow it to come out earlier in the bum. This cooling veggie is super rich in Vitamin A. Remember, they are awfully sweet so eating too much can cause weakness; practice moderation.

You will need:

2 large sweet potatoes
1/2 finely chopped fennel (click on the word fennel below for a video)
2 TBSP sunflower oil or coconut oil
1/2 diced yellow sweet onion (Vidallia preferred)
1-2 cloves of chopped garlic (i used 2) 6 cups water
1 small pinch of red pepper flakes
1/2 tsp of dried rosemary or 1 tsp of chopped fresh rosemary
1 tsp of sea salt
1/4 cup toasted pine nuts (optional)
a smile (not optional)


  • Wash the sweet potatoes well then chop in small cubes or pieces (you will mash them so it doesn’t matter)
  • Wash and chop the fennel (removing the outer layer of the fennel bulb first) then chop finely like you would an onion
  • Dice the half onion
  • Chop 2 cloves of garlic in small pieces
  • In a dry stainless steel skillet, toast the pine nuts until you can smell them (do not burn)

Time to Cook!

1. Put the sweet potatoes in a medium or large pot then fill the pot with water until the potatoes are fully covered

2. Bring the sweet potatoes to a boil

3. In the same skillet you toasted the pine nuts, add 2 TBSP of oil and sauté the onions and fennel then add garlic after 5 minutes

NOTE: The heat should be on a low simmer by now

4. Add the spices including salt and stir gently until you feel it’s done then turn off the heat,

5. When the sweet potatoes are done (say 20-25 min), drain most of the water from pot then add the onion and fennel mixture to the pot and mash it up

6. If you toasted the pine nuts, sprinkle on top then serve and … I forgot to add them until after the photo shoot. Oh well!


Sometimes I eat this dish all by itself. However, you can serve with sustainably-raised pork chops, grilled Caribbean tofu, sautéed greens or a light salad. Happy Friday!

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  1. Heather

    Hello Kalalea. I found your website after seeing you featured in on the tumbler, ‘le coil’. So happy that you have continued to make healthy eating & cooking a central part of your life. It was really good to run into you and your brother during the holidays. I will continue to check out your site and use some of the delicious recipes. In fact, I recently made the brussel sprout recipe and it was super delicious. Thanks!

  2. Pingback: Fennel Artichoke Slaw

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