As a holistic chef, delectable taste and eating for health are really important to me. I decided to share one of my favorite side dishes that is loaded with health benefits! My sweet potato mash with tangerine balsamic glazed red onions is so delicious and wonderful to serve for Thanksgiving or other celebrations.
Sweet potato mash is a healthy alternative to the traditional sweet potato casserole that is made with refined white sugar and topped with marshmallows made with high-fructose corn syrup. These casseroles usually make an appearance at every Thanksgiving celebration. Instead of indulging in the marshmallow topped version, you can try my healthy version and give your family and friends a fabulous twist on sweet potatoes. Sweet potatoes are absolutely irresistible when baked in the oven. Baking enhances this root vegetables natural sweetness and turns their flesh into creamy perfection!
Today’s recipe enhances the natural sweetness of the sweet potato even more by pairing it with caramelized red onions that are tossed in a sweet and tangy tangerine balsamic glaze. This glaze is so good and I love using it on lots of other vegetables like Brussel sprouts, cauliflower, purple potatoes, and green beans. I prefer to make my caramelized onions on the stove top but I will also include an easy recipe to make them in the oven in case you prefer to simplify the process. If you make the oven roasted version, you will need to cut the onions into 1” inch rings and don’t pull them apart. The sweetness from the caramelized red onions, sweet potatoes, and balsamic glaze used in the recipe should appeal to both adults and children too.
This sweet potato mash will serve 3-4 people easily. I like serving the potatoes in individual petite cast iron casserole dishes that you can put in the oven if you need to heat them up or keep warm. If you’re serving a larger number of people, you can just double the recipe and place it in a large casserole dish. Make sure to top with the tangerine balsamic glazed onions right before serving.
I know I told you earlier that I adore recipes that combine fantastic taste and health benefits in one package and this recipe delivers on that promise. Sweet potatoes and onions are two powerful vegetables to include in your diet for keeping your immune system healthy.
Sweet potatoes are rich in nutrients that nourish the body and fight inflammation and disease. Eating sweet potatoes on a weekly basis will provide significant health benefits. Sweet potatoes are rich in antioxidants and beta-cryptoxanthin that help fight and prevent chronic inflammatory diseases like arthritis. Sweet potatoes are an excellent source of beta-carotene, vitamin C, B vitamins, manganese, potassium, and fiber. Including a healthy fat source with your sweet potato recipes will help improve absorption of the beta-carotene that they contain.
To find out more about the health benefits of onions check out this post.
Here’s the sweet potato mash topped with the caramelized onions before the tangerine balsamic glaze is added.
I hope you try my sweet potato mash with tangerine balsamic glazed onions at your next meal or celebration so you can enjoy their great flavor and tremendous health benefits.
Looking for more wonderful side dishes to have with dinner? Check out 92 delectable real foods recipes perfect for entertaining! There are 18 tasty side dishes to choose from plus drinks, entrees, salads, soups, sauces and more all made with real foods that are perfect for all your dinners and celebrations!
What’s your favorite way to enjoy sweet potatoes? Please contribute to the conversation by leaving a comment below.
Share this recipe with family and friends and let’s all get healthy and radiant together!
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Sweet Potato Mash with Tangerine Balsamic Glazed Onions
Paleo, Vegetarian, Gluten-Free, Nut-Free
Makes 3-4 Servings
3 sweet potatoes (10-12 ounces each)
6 tablespoons organic pastured butter or organic virgin coconut oil
2 large red onions-peeled and cut into ½” slices
1 teaspoon coconut sugar
1 teaspoon Himalayan sea salt
2 tablespoons raw organic milk or organic coconut milk*
Tangerine balsamic glaze—recipe follows
1. Make tangerine balsamic glaze and set aside for later.
2. Preheat oven to 400˚ F. Clean sweet potatoes and pat dry. Pierce each sweet potato several times with a fork. Place potatoes on a baking pan.
3. Bake sweet potatoes until they are cooked through and easily pierced with a knife into the center. This should take 45-60 minutes depending on the potato size.
4. While potatoes are baking, make the caramelized onions. Place a skillet on the stove and melt 2 tablespoons of butter or coconut oil on medium heat.
5. Separate the onions into individual rings and place in the hot pan and stir to coat the onions with the butter or coconut oil. Sprinkle onions with the sea salt and coconut sugar.
6. Cook onions on medium or medium-low heat until soft and caramelized, stirring occasionally to avoid burning. Once the onions start to get brown near the end of the cooking process, you will need to stir them more frequently. The onions should take 25-30 minutes to caramelize. Remove onions from the heat and cover to keep warm.
7. Once potatoes are done, cool slightly and remove skin. Place potatoes in a bowl and mash with 4 tablespoons of melted butter or coconut oil and the milk until creamy. It’s ok to have small chunks of potato in this mash.
8. Toss onions with enough of the tangerine balsamic glaze to coat. Serve glazed onions on top of the hot sweet potato mash.
*use the coconut milk for a paleo version.
Tangerine Balsamic Glaze
Paleo, Vegan, Vegetarian, Dairy-Free, Gluten-Free
Makes around ¾ cup
1½ cups balsamic vinegar
2 teaspoons coconut sugar
2 tablespoons fresh tangerine juice (you can also use orange juice)
1. Place balsamic vinegar, sugar, and tangerine juice in a small saucepan. Stir well to mix.
2. Cook balsamic and tangerine juice over medium heat, stirring occasionally until reduced into a glaze that coats the back of a spoon. Remove glaze from heat and cool to room temperature.
Oven roasted caramelized onions recipe: Cut onions into 1” inch rings and toss onion rings in the melted butter or melted coconut oil, and place in a single layer on top of a baking pan lined with parchment. Sprinkle with sea salt and sugar and cook at 400˚ F for around 40-50 minutes, until caramelized and tender, flipping onions over halfway through the cooking time.
This post shared on Fight Back Fridays.