Sweet Potato Sauce

One of the worst things that comes with being lactose intolerant is not being able to have those delectable and creamy pasta sauces. No Alfredo sauce, mostly no pestos, and definitely no mac and cheese. SO sad to not have them, but of course I’ve gotten creative in the kitchen to help honor that craving.

This recipe actually came about on accident and to be completely honest was made up of ingredients I already had on hand when I needed to go grocery shopping. So you know this is simple, delicious and packs a nutritious punch!

A lot of creamy sauce recipes that are dairy-free tend to have nuts, but I wanted to explore something that didn’t have any allergens and worked for everyone. Also, if you’re looking to sneak in a veggie this is a GREAT dish to do that with. With the sweet potato, garlic and onions it is the perfect slightly sweet and salty sauce.

Here’s the recipe:

Yields: 2 servings

Prep time: 5 minutes

Cook time: 30 minutes

Ingredients:

• 1 small sweet potato
• 1 tbsp oil
• 2 green onions, chopped
• 2 garlic cloves
• 1/4-1/2 cup water or oat milk
• salt and pepper to taste

Directions:

1. Wash sweet potato and prick all over with knife. Wrap in damp paper towel and microwave for 4-8 minutes or until center is soft.

2. While sweet potato is cooking heat oil in a small sauce pan to medium heat add chopped onion and whole garlic cloves. Sauté until both are tender.

3. Remove skin from sweet potato and add to blender with garlic, onion and garlic mixture and water or milk.

4. Start by blending with 1/4 cup of liquid and add to get a creamy sauce-like texture. Salt and pepper to taste before serving.

5. Serve with pasta, veggies or even on a pizza!

Notes:

See, SUPER simple! If you don’t have a blender you can always mash it and whisk it by hand. It may not be as creamy- but it’ll still taste delish. Make sure to really chop up that garlic first though.

I personally like this best with nut milk or even milk if that’s what you are into. But it really tastes great and still creamy with water as well. The sweet potato is really what keeps the creaminess in tact in this dish.

When you go to serve it I would suggest saving some extra pasta water just to help thin it out a little and get even all over that pasta. Definitely serve warm as well, gets to be more like a mashed potato when cold but honestly I could just eat it with a spoon it is SO good.

In this pic above I have served my sweet potato sauce with lentil pasta, green beans and topped with fresh green onions. 10/10 would recommend!