Butternut and sweet potato saute

I love this recipe, it’s colorful, tasty and easy to make.  The ingredients pack a powerful punch in the nutrition department.  Butternut is filling, yet surprisingly low in calories ( just 45 cal per 100 g.) It contains no saturated fats or cholesterol, and is a rich source of dietary fiber.  Sweet potatoes are rich in antioxidants and have a high vitamin A (immune system) content.  They make the perfect pair!  Sweet and simple.


1 medium-sized butternut

2-3 medium-sized sweet potatoes

1 red onion

2 cloves fresh garlic

1 teaspoon olive oil.

1/2 teaspoon cinnamon.


1. Cut and peel the butternut.  Pre-boil the butternut and sweet potato.

2. In a pan or wok, saute the red onion and garlic in some olive oil for about 2 minutes.

3.  Add the butternut and sweet potato to the onion and garlic.  Lastly add a dash of cinnamon.


Mix and mash veg!

There’s nothing like a hearty serving of mashed potato.  Traditionally mashed potato is made with high fat butter, full cream milk and sometimes even cream or cheese.  No better example for the old saying ‘a moment on the lips, a lifetime on the hips.’

With this recipe you can still enjoy your mash!  Skip the butter, milk and cream and voila a low-fat, low-calorie vegan alternative for mashed potatoes.  It’s easy and simple to make, and is great alone, or as a side dish.  The main ingredients are sweet potatoes and pumpkin.  Sweet potato is high in vitamin A and C, and contains fibre.   Pumpkin has anti-inflammatory properties and contains cancer preventing beta-carotene.


3 medium – large sweet potatoes

1 medium pumpkin

200ml coconut milk

1 onion

2 cloves garlic


a pinch of cinnamon

Boil the potatoes and cook the pumpkin until soft.  Leave the skins on the potatoes.  Remove the pumpkin from the skin.  Place in a large mixing dish.  Add 200ml of coconut milk and cinnamon.

In a frying pan, saute the onion, garlic and rosemary.

Add the onion mix to the potato and pumpkin.  Mix thoroughly.

Dish and enjoy!