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!

Added on November 8th, 2011 by our friend rossh from http://321paleo.blogspot.com

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Cooking Steps

Directions for brownies:

Preheat your oven to 350 degrees F
combine walnuts in a food processor (I added a tad of olive oil) and blend until it has the texture of almond butter
In a large bowl combine all ingredients (minus the chocolate chips) and mix until smooth
then stir in the chocolate chips
set aside

Ingredients for pumpkin mix:

1 can of pumpkin puree
1/3 cup honey
1 T cinnamon
1 t baking soda
1 free range egg
1/4 cup almond flour

Directions:

In a separate bowl from the brownie mixture combine all ingredients
mix until smooth

More Directions:

lightly grease a 9×13 cake pan
pour in the 3/4 of the brownie mixture into the pan and spread evenly
set aside the other 1/4
take heaping spoonfuls of the pumpkin mixture and place on top of the brownie mixture in the pan until all pumpkin mix is used
then add the rest of the brownie mix on top of the pumpkin (I put spoonfuls in the center of the pumpkin globs)
take a knife and run it side to side (length wise) through the mixture making the chocolate and the pumpkin swirl
bake for 30-45 minutes (I was a little iffy on the time because I was not sure how long it would take to cook all the way through- but I have a friend who tells me it’s done when you can smell it- so follow your nose!)
let cool and enjoy!

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Serves 5

30-45 min

This is a Non-Dairy Recipe

Ingredients

• 16 oz of walnuts
• 1 free range egg
• 1/2 cup honey
• 1/2 cup baking cocoa
• 1 t pure vanilla
• pinch of sea salt
• 1 t baking soda
• 2 oz Enjoy Life chocolate chips
• 2 T olive oil

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Cooking Steps

Peel and thinly slice apples. Make them as thin as you can… a mandolin would work great for this! Toss the chopped apples in the lemon juice to prevent discoloring and add a tartness. In a small bowl, mix together the apple spices (coconut flour, cinnamon, nutmeg and ginger). Toss sliced apples in apple spices and set aside.

Begin preparing salted caramel by combining maple syrup, water and butter in a small saucepan. Allow butter to melt over medium high and mixture to begin to bubble. Allow mixture to continue to cook till it reaches a rich caramel color and consistency. When you run a spoon through the mix, it should take a second to fold back to where it was, if that makes sense. Once it reaches this point, removed from heat and add in coconut milk and salt. Make sure your salt is a very fine grind or it may not disperse properly.

Now you are ready to assemble. Start by placing your pie crust into the pie plate. I used this one : http://paleoonmain.blogspot.com/2011/08/apple-pie.html
Now begin by layering about 1/3 of the prepared apples into the crust. Top with about 1/3 of the caramel mix. Continue with another 1/3 of each, and then the final 1/3 of each. Top with prepared crust. I chose to sprinkle pieces of crust over mine as I had a 3 year old helping me, and that was a fun/easy step for her to do!

In a 375 degree preheated oven, bake for 20 minutes before lowering temperature to 350 for an additional 25-30 minutes. Allow pie to cool completely before serving. Enjoy!

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Serves 5

50 min

This is a Dairy Recipe

Ingredients

• 6 Medium Apples- I used Braeburn
• 1/4 C Lemon Juice
• 3 Tbsp Coconut Flour
• 1 Tsp Cinnamon
• 1/2 Tsp Nutmeg
• 1/4 Tsp Ginger
• 3/4 C Maple Syrup
• 1/4 C Water
• 4 oz Butter, 1/4 C Full Fat Coconut Milk
• 3/4 Tsp Very Find Ground Sea Salt, Your Favorite Paleo Pie Crust

Added on November 8th, 2011 by our friend If CaveMom Baked Cookies from http://ifcavemombakedcookies.com/

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Cooking Steps

Paleo Pumpkin Swirl Cake Directions:
1. Preheat oven to 350 degrees.
2. Whisk together almond flour, coconut flour, flax seed meal, salt, and baking soda.
3. In a separate bowl, whisk together eggs, coconut milk, apple cider vinegar, maple syrup, 1/4 cup coconut oil, and 1 tablespoon vanilla. Stir in the pumpkin puree.
4. Add the flour mixture to the egg mixture. Whisk together briskly until all ingredients are well, combined.
5. Remove 3/4 cup of the batter to a separate bowl. Into this batter, mix the cocoa and 1 teaspoon coconut oil. Stir until well combined.
6. Spread half of the original batter into the bottom of a well-greased loaf pan.
7. Spread all of the cocoa mixture on top of the original batter layer.
8. Spread the rest of the original batter on top of the chocolate layer.
9. Take a big spoon or knife and swirl it around in the batter. Smooth down the batter again.
10. Bake for 50 minutes, or until a knife inserted into the center comes out clean.

Dark Chocolate Glaze Directions:
1. Combine the 1/4 cup dark chocolate, 1 teaspoon coconut oil, 1/4 teaspoon vanilla.
2. Heat over low heat and stir until melted.
3. Drizzle over cake with reckless abandon.

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Serves 5

50 minutes

This is a Non-Dairy Recipe

Ingredients

• 1/2 cup almond flour AND 1 cup coconut flour
• 1/4 cup flax seed meal
• 1/2 teaspoon salt AND 1 1/2 teaspoons baking soda
• 5 eggs, beaten
• 1/4 cup coconut milk
• 2 teaspoons apple cider vinegar AND 1/2 cup maple syrup
• 1/2 cup pumpkin puree AND 2 tablespoons cocoa
• 1/4 cup coconut oil + 1 teaspoon coconut oil
• 1 tablespoon vanilla AND 1/4 teaspoon vanilla
• 1/4 cup dark chocolate (broken dark chocolate bar or chocolate chips)