This Apple Sweet Potato Mash Recipe Is Pre-Run Gold

Bet you never considered this a go-to pre-run meal.

Photo: Courtesy of Velo Press/Aaron Colussi
Photo: Courtesy of VeloPress/Aaron Colussi

Republished with permission of VeloPress from Rocket Fuel: Power-Packed Food for Sports and Adventure by Matt Kadey, RD. See more recipes at 

High in complex carbohydrates, the sweet spud can provide some long-lasting energy for your impending exercise pursuit. But there’s no need to put your workout on hold while you roast or boil one up when this nifty microwave mash gets the job done quickly. Some add-ins, such as maple syrup, applesauce, and crunchy pumpkin seeds, provide more motivation to work out.

Related: The Difference Between Real And Pre-Packaged Nutrition

Dairy-free, Gluten-free, Paleo-friendly, Vegan or Vegetarian
Servings: 1
Active Time: 10 min.

Although digestion rates vary, you’ll likely perform better if you give yourself 30 minutes or more for digestion.

1 medium-sized sweet potato, peeled and cubed
1/3 cup plain applesauce
2 teaspoons pure maple syrup
¼ teaspoon ground allspice
¼ teaspoon ground ginger (optional)
1 tablespoon raisins
1 tablespoon raw shelled pumpkin seeds (pepitas)


Place sweet potato cubes and 1 tablespoon water in a microwave-safe bowl. Cover with plastic wrap and poke a few holes in plastic to allow for venting. Microwave on high for 6 minutes, or until potato is fork-tender. The bowl will be very hot, so use oven mitts or a dish towel to remove from microwave.

Add applesauce, maple syrup, allspice, and ground ginger (if using) to bowl and mash together. Top with raisins and pumpkin seeds.

Game Changers: Replace applesauce with pear sauce + Mash in cinnamon instead of allspice + Use dried cranberries instead of raisins + Swap out pumpkin seeds for sunflower seeds

Related: If You Want To Fuel With Real Food, Here’s How

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