Afi Ruel If you struggle with hypertension, your kidneys need some love. While there are lifestyle changes you can make to manage the hypertension directly (such as working out, reducing stress and getting more nutrients), hypertension is an indicator that something is likely off with your kidneys. So, why not give your kidneys the nourishment they need? Beets are a great way to get these nutrients, but a lot of people don’t like beets. So, here is a way to still get those wonderful nutrients, enjoy your meal and increase your kidney health.
Beet and Sweet Potato Mash
Ingredients
4-5 medium or large beets (red or golden)
4 medium or large sweet potatoes (your choice of what kind)
Spices to taste: cinnamon, onion powder, nutmeg, etc
Unsweetened coconut milk
Vegetable broth (low sodium, no sugar)
Recipe
Bake all of the beets together and bake all of the sweet potatoes together at around 400 degrees for 45 minutes to an hour and a half. Check them at 45 minutes to see if each of them are tender. If not, keep baking the ones that are not. (I like to keep the greens from my beets and prepare them as sides. Check this out for some ideas on how to eat them)
Once everything is baked, let them cool and remove the skins
Now it’s time to blend all of the baked beets and sweet potatoes. To do this, you’ll need to do it in increments unless you have a very large blender. To do this increments, put 2 of the beets and 1 sweet potato in the blender with about 2 cups of the vegetable broth and blend. Do this in this amount until all of the beets and sweet potatoes are blended.
Put all of the blended sweet potatoes in a large bowl. You can add up to ½ cup of the coconut milk to thicken the mixture. Sir well and add your spices.
At this point, you can eat the mash as is in warmed servings.
OR, you can make a soup by adding more of the vegetable broth and coconut milk, and then cooking the mash over low heat stove top for about 20 minutes.
