Nutrition and exercise play a greater role in your fitness and training goals than you realize.
After being hurt for nine months, I created these Mash for Gainz recipes for myself. After being injured for nine months, I decided that if I could figure out my nutrition, it would help my recovery.
How it works?
These four Mash Recipes will give you an idea of how to create your meals. The main meal requires three macronutrients:
- Carbohydrates are your main source of energy
- Protein – To repair and grow
- Fat – For energy
Carbohydrates are the main macronutrient in these recipes. To function properly, we all require carbohydrates, so why not make it cheap, simple, and delicious?
These recipes can be modified easily by anyone, except those allergic to sweet potatoes. Try different spices and herbs. Fresh food is easy to make, so have fun and enjoy the process.
Notes:
- These recipes can be prepared and cooked in approximately twenty minutes.
- These recipes are easy to follow, and you can find the ingredients in any grocery store.
- Complex carbohydrate sweet potato. This complex carbohydrate releases energy over a longer period than simple carbohydrates like potatoes, white bread, or fruit. You will not crave sweets because of the steady release.
These are the three steps you need to make your meal.
- Choose a recipe.
- Choose your protein: chicken leg, sirloin steak or pork loin, turkey breast or canned tuna.
- Choose a mix of low-carb vegetables such as broccoli and spinach, tomatoes, cucumbers, peppers, watercress or arugula.
Example:
Creamy sweet potato mash recipe
+
130g grilled chicken breast
(Marinade – rosemary, garlic lemon juice, salt, and pepper)
+
50g baby plum tomatoes and 100g broccoli
Creamy Sweet Potato Mash
340kcal – Carbs: 48g Fat: 13g Protein: 6g
Ingredients:
- 200g sweet potato
- 100g spinach
- 100g red onions
- 40ml heavy cream
- Coconut oil 5g
- Optional: 1 clove garlic
- Salt and pepper to your liking
Method:
- Chop sweet potato into small pieces (cm cubes).
- Place in a saucepan and then heat the water in a kettle.
- Boil sweet potato until tender, up to 10 minutes.
- Finely chop the spinach and red onions. When the sweet potato softens, add the red onion and spinach to the saucepan.
- Boil the mixture for 2-4 minutes, then strain it in a colander.
- Mix all ingredients in a saucepan.
- Add heavy cream, coconut oil, and 1 minced glove of garlic to taste.
- Mix it all.
- Serve with meat, fish, and vegetables.
Sweet Potato and Mushroom Mash
340kcal – Carbs: 52g, Fat: 11g, Protein: 6g
Ingredients:
- 200g sweet potato
- 100g chestnut mushrooms
- 100g red onions
- 10g cashew nuts
- One teaspoon arrowroot (every supermarket has it in the baking section).
- 20-40ml water
- Coconut oil 5g
- 1 teaspoon fresh rosemary
- Salt and pepper to your liking
Method:
- Chop sweet potato into small pieces.
- Place in a saucepan and then heat the water from the kettle.
- Boil sweet potato until tender, up to 10 minutes.
- Heat a frying pan, and then add coconut oil.
- In a frying pan, add finely chopped mushrooms and red onions. Allow ingredients to sweat, then add 1tsp arrowroot and 20-40ml water.
- Use a spoon to mix the arrowroot in the mushrooms and red onion until the sauce thickens. If the sauce becomes too thick, add more water. Add crushed/ground cashew nuts, finely chopped rosemary and toss in the oil.
- After the sweet potato has become soft, drain it using a colander.
- In a saucepan, add the red onion and mushroom sauces.
- Salt and pepper to your liking
- Mix it all.
- Serve with meat, fish, and vegetables.
Sweet Potato and Beetroot Mash
395kcal – Carbs: 54g, Fat: 17g, Protein: 5g
Ingredients:
- 200g sweet potato
- 50g of cooked beets
- 100g red onions
- 80g avocado
- A small amount of coriander
- 1/4 lemon – Juice
- Salt and pepper to your liking
Method:
- Chop sweet potato into small pieces.
- Place in a saucepan and then heat the water from the kettle.
- Boil sweet potato until tender, up to 10 minutes.
- Chop the red onions finely. After the sweet potato has softened, add the red onion to the saucepan.
- Boil the mixture for another 2 to 4 minutes, then strain it in a colander.
- Mix all ingredients in a saucepan.
- Add sliced beets and avocado to the saucepan, finely chopped coriander, and lemon juice.
- Mix it all.
- Serve with meat, fish, and vegetables.
Sweet Potato and Carrot Mash
326kcal – Carbs: 55g, Fat: 9g, Protein: 5g
Ingredients:
- 200g sweet potato
- 100g carrot
- 100g red onions
- 50ml heavy cream
- A lot of basil and chive
- 1/4 lemon
- Salt and pepper to your liking
Method:
- Chop sweet potato into small pieces.
- Place in a saucepan and then heat the water in a kettle.
- Boil sweet potato until tender, up to 10 minutes.
- Chop the red onions finely and grate the carrot. Add the carrot and red onions to the saucepan when the sweet potato has softened.
- Boil the mixture for another 2 to 4 minutes, then strain it in a colander.
- Mix all ingredients in a saucepan.
- Mix 1/4 cup of lemon juice, heavy cream, finely chopped basil, and chive.
- Salt and pepper to your liking
- Mix it all.
- Serve with meat, fish, and vegetables.
