HEALTHY SWEET POTATO CASSEROLE
Good will and togetherness are at the core Thanksgiving, so I'm all about making a delicious healthy dish together to share with all. This is my all time favorite falltime recipe.
Here’s a breakdown of the health benefits found in the key ingredients of my Healthy Sweet Potato Casserole:
Sweet Potatoes have such numerous and powerful health benefits, there are too many to name here. To point to just a few of the perks, sweet potatoes contain over 400% of your daily needs for Vitamin A in one medium spud according to Medical News Today, and they're loaded with potassium and fiber. A high vitamin C content combined with significant beta-carotene in sweet potatoes offers a terrific immunity boost too, while the "anthocyanin and other color-related pigments in the sweet potato are equally valuable for their anti-inflammatory health benefits," according to www.whfoods.org. The benefits of beta-carotene are accessed most when consumed together with healthy fat. I've got you covered with fats in the form of flax seed and pecans (see below).
Flax Seeds are an excellent source of omega-3 fatty acids, the "good" fats known help reduce risk of heart disease. WebMD says recent studies suggest flaxseed may have a protective effect against breast cancer, prostate cancer, and color cancer, while also reducing risk of stroke and diabetes.
Dates are a terrific natural sweetener and replacement for processed and refined sugar in almost any recipe. Rich in fiber and antioxidants, dates also boast an assortment of key minerals including calcium and iron.
Pecans are great for decreasing bad cholesterol and increasing good cholesterol, plus they're high in antioxidants, B-complex vitamins, and the skin protecting vitamin E.
Cinnamon is known to reduce blood sugar levels and risk of heart disease, and with it's anti-inflammatory properties this potent spice can even relieve arthritis pain.
Sweet Potato Casserole
3 cups mashed sweet potatoes (steam and mash 3-4 large potatoes)
1/2 cup unsweetened almond milk
1 tsp vanilla extract (non-alcohol)
3/4 tsp sea salt
1 Tbsp ground cinnamon
2 Tbsp ground flax seed
6 Tbsp filtered water
1/2 cup chopped pitted medjool dates
2 Tbsp unrefined virgin coconut oil
1/3 tsp sea salt
3/4 cup raw pecans
2 tsp ground cinnamon
Preheat oven to 350 degrees. Steam 3-4 large sweet potatoes on the stovetop. While the potatoes are steaming, make the topping. Combine the topping ingredients in the food processor using the pulse button. Pulse until you've achieved a crumbly texture that holds together when pinched between fingers. Do not over process or you will make a dough rather than a crumble. Set topping aside in a bowl and rinse food processor. To make the filling, place steamed sweet potatoes and all other filling ingredients in the food processor and process until creamy. Use a spatula to pour filling into a baking dish. Sprinkle the topping evenly over the filling, then bake 25-30 minutes. I used a deep round baking dish, which worked fine, however I recommend using a more shallow rectangular dish for easier serving. Enjoy the aroma and dig in!