Sweet Potato Casserole

NOVEMBER 9, 2011 0 COMMENTS AND 0 REACTIONS

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This is another Thanksgiving classic that many people love. Our family prefers plain baked sweet potatoes with lots of butter and Himalayan salt, but I understand that some people prefer the marshmallow dredged version…

That being said, I made this healthier version for some friends one time and it was a hit. The “marshmallow” topping also makes a great cake icing on coconut flour cakes for kid’s birthdays. This is still pretty high on the starch, and shouldn’t be eaten every day, but it is definitely a healthier alternative to the high-fructose corn syrup marshmallow version.

Ingredients:

Topping

• 5 egg whites
• 2/3 cup honey
• 1/4 tsp cinnamon
• dash of vanilla

Filling

• 6-8 sweet potatoes, baked until soft
• 1/4 cup butter or coconut oil
• dash of salt

How To Make Healthy Sweet Potato Casserole:

1. Once slightly cooled, mash the sweet potatoes with butter and salt.
2. Grease a 9×13 inch baking dish with butter or coconut oil and fill with mashed sweet potatoes.
3. In a double boiler or small pan with water and a glass bowl on top, whip the egg whites with a hand blender until fluffy.
4. Add honey and turn on heat.
5. Use a whisk to whip the egg white and honey mix as it heats. Whisk for about 20 minutes (or less) until it thickens.
6. It will start to take on the consistency of melted marshmallows… when it is thick enough, spread over the sweet potatoes and put in the oven under broil for a minute or two to brown.
7. Serve plain or with toasted pecans on top.

How does your family do sweet potatoes? Are you a butter and salt purist or a marshmallow junkie? Share below!

Chicken Broccoli Alfredo Casserole

rebel with a spatual

Cauliflower is a great way to ween yourself off the love of pasta. This is a CHEAP Paleo dish (if you are cool with dairy and cheese... if not, not so Paleo).

• 4 Cups Cauliflower, steamed to softness and chopped
• 3 cubed Chicken Breasts (I baked mine with skin on then cooled and cut)
• 1 cup Coconut Milk
• 3/4 cup Heavy Cream
• 1 stick Butter
• 3/4 cup Parmesan
• 3 large eggs
• 2 cups Broccoli
• 1 teaspoon Garlic Powder (I love garlic powder)
• 1/2 teaspoon salt
• 1/2 Onion, chopped
• 6 strips of bacon cut in quarters

1. Preheat oven to 375 F. Melt butter in microwave bowl. Add in cream, coconut milk, garlic powder, parmesan, salt, onion and eggs and whip with a fork or whisk.

2. Add chicken and cauliflower and mix it in. Pour into casserole or cake pan.

3. Add a little more parmesan on top and then place bacon in a single layer across the top.

4. Bake for 1 hour. Then put on broil for 5-6 minutes until bacon is crispy.