Here’s a yummy and healthy recipe for sweet potato casserole. I made it over from a recipe I found on the internet a few years ago. Around here, I seem to only find the pale variety of sweet potatoes. If your sweet potatoes are the brighter orange variety, your sweet potato dish will be much more colorful!
- 4 large sweet potatoes
- 1/4 cup plus 2 tablespoons raw honey
- 1/4 to 1/2 cup plus 2 tablespoons tablespoons butter or unrefined coconut oil
- 1 teaspoon sea salt
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground allspice
- 1/4 teaspoon ground nutmeg
- 3/4 cup chopped crispy nuts*
Preheat oven to 350 degrees.
Peel and chop sweet potatoes coarsely. Place in pot and cover with filtered water. Bring to boil, reduce heat to a simmer. Partially cover and let sweet potatoes cook until tender, about 20 minutes. Remove from heat. Drain.
While still hot, beat or mash until smooth. Stir in 1/4 to 1/2 cup honey, 1/4 to 1/2 cup of butter or coconut oil, sea salt, cinnamon, allspice and nutmeg; beat or mash until the mixture is light and fluffy. Transfer mixture to an ungreased 3 quart casserole dish. Arrange the nuts in a single layer on top. Drizzle with 2 tablespoons honey. Top with 2 tablespoons butter or coconut oil in chunks. Bake for 25 minutes, until browned and bubbly**.
*To neutralize enzyme inhibitors, nuts should be soaked overnight. Crispy nuts are soaked nuts that have been dehydrated. See Nourishing Traditions for more information. A second choice preparation is to toast the nuts before using; this will neutralize some, but not all, of the enzyme inhibitors.
**Or refrigerate and bake for 30 to 45 minutes just before serving.
About Wardeh
ABCs of Grain Mills. Free PDF tip booklet. 
Take the guesswork out of what to fix, what to buy and what to prepare. This week:
Class materials compiled into easy downloads: 
I always wondered how to make that!
Thank you!
This looks wonderful! I can’t wait to try it!
Love
Karen
Wardeh,
I made this casserole last night for dinner with the in-laws. It was delicious and easy! Thank you! I am bringing it to our Cub Scout Christmas party as well.
That looks so good. Almost like a dessert.
.-= Millie´s last blog post… Cheeseball Salad =-.
Millie – we do it eat for dessert, more often than not.
I know now what I’m taking to Thanksgiving at Aunt Sharon’s house! It looks wonderful.
.-= Mindy´s last blog post… preparing for childbirth =-.
Hi Wardeh,
Our thanksgiving is jammed with 1) parade with kids/nephews/friends from out of town 2) mother in law’s brunch 3) sister’s dinner. There’s a lot of driving on the agenda. I need to bring a side to each meal but I need to make it in advance of the day. This recipe looks like a good candidate for a dinner side. Do you think I can prepare the day before (without baking), then keep it in my car (cold-ish NYC weather -50 degrees) from 9am-4:30pm & then pop it in my sister’s oven? Do you think it would keep in the car and retain its taste?
Sarah, I think that would work out great and will be delicious! If you’re worried at all about it getting too warm in the car, you can put it in a cooler with an ice pack. Enjoy!
Twitter: thevintagewife
says:
This looks great! I was able to find red-fleshed sweet potatoes last week! I cannot remember what it’s called though!
.-= Michaela´s last blog post… Menu 11/29-12/5 =-.
Twitter: thevintagewife
says:
This was DELICIOUS! I have this recipe printed out & am adding the page to my “favourites” binder. Even Hubba, a die-hard-sweet-tater-casserole-must-have-marshmallows, liked this! I used a variety of sweet taters in this. Thanks so much!
Now I’m off to comment on some other blogger’s recipes, as I tried a few new ones this year!
.-= Michaela´s last blog post… CHRISTmas Menu 09 =-.
Michaela – I’m so glad to hear it!
Hi Wardeh,
My LLMD (Lyme Literate MD) told me to bake my sweet potatoes for my casserole instead of boiling, because you will lose nutrients when boiling. What do you think about that? I would so love to make your recipe, but I am afraid everybody would boo it, just because they like mine so much. When my niece (who also has Lyme , along her hubby and 2 of her kids) makes something more healthy that is the reaction she gets. *sigh* If I have the energy I will make both!
I am more or less, at the beginning of my real food journey and you are such a blessing to me.
God bless you,
jan
Jan — You can bake them first if you prefer that! It really doesn’t matter how they get cooked.
I hope you like it — if you’re able to try it.
Wardeh, this really looks interesting and I like that you added nuts and honey. Your casserole sounds so delicious!
Sodastream Penguin | toolsforkitchens recently posted… Cranberry Salad With Apples, Pineapple, & Oranges