Roasted Sweet Potato and Apple Mash


When I compete in CrossFit I pretty much go the entire day running on a ton of adrenaline and little bit of baby food. Those little packets that are made from just a mix of fruit keeping me going when I can’t stomach any real food. By the end of the day, and once my nerves and adrenaline have calmed down and my stomach can catch up with the 4 or 5 WODs I did you better believe I’m looking for something much more substantial than baby food. That’s typically when I’ll consume a whole rice crust pizza or about a quart of white rice.

I love those packets, but on a normal day they are less than filling and not too appealing, but for the quick digestible carb content they are still a good concept. To make these a little more “real life” friendly I made my own sweet carb mash of sweet potatoes and apples. Both roasted to bring out the flavors and sweetness, and with a touch of spice.

This would make a great side dish for dinner or perfect to bring in a tupperware and eat after an especially hard workout when replenishing your glycogen stores is necessary.


Roasted Sweet Potato and Apple Mash

  • 2 Medium Sweet Potatoes
  • 2 Medium Apples (Most varieties will work I used Macintosh) 
  • Coconut Oil
  • Salt
  • Lemon Juice
  • Cinnamon 

Preheat oven to 350 Degrees. Cut up the sweet potatoes into cubes and toss with about 1.5 Tbsp of melted coconut oil and place into the oven on a baking sheet for about 35 minutes. Core and cube the apples and toss with the juice of a lemon wedge and add into the oven for the remaining 15 minutes. Once both are roasted add the sweet potatoes and about half of the apples into a bowl and mash well with a fork or masher. Lastly add in the remaining apple cubes and mix well but don’t mash, to maintain some texture. Add in a pinch of salt and cinnamon, mix and taste and add more if needed. 

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