Healthy & Delicious Sweet Potato Dish
Sweet Potato And Pecan Casserole
This recipe was inspired by a patient late last year. She suggested that fruit mixed with sweet potato is a delicious variation on the typical marshmallow sweet potato American holiday staple. It has become a favorite with guests at my house. I'm sure you will love this nutrient dense dish I created.
Ingredients:
4 large organic and local sweet potatoes
1/2 cup pecans
2 rounded tablespoons of organic apricot preserves
1 pinch of cinnamon
Celtic sea salt to taste
1 tablespoon maple syrup
1 teaspoon organic ghee or coconut oil to coat pecans and 2 tbs to mix into sweet potato
1 prepared graham cracker crust or homemade
Bake sweet potatoes at 350 degrees until tender (about one hour). Mix maple syrup with melted ghee or coconut oil and coat pecans and set aside. Peel and mash sweet potatoes, add cinnamon, salt, apricot preserve, and 2 tablespoons ghee or fat of choice. Prepare graham cracker crust according to directions on the box. I use Pamela's gluten free cinnamon graham crackers to make a crust. Fill crust with the sweet potato mixture and arrange pecans on top. Bake for 20 minutes at 350 degrees. Enjoy!
Nutritional Content:
1/2 cup of pecans has (DV):
Saturated Fat 3.337g 17%
Polyunsaturated Fat 11.672g
Monounsaturated Fat 22.033g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 7.48g 3%
Dietary Fiber 5.2g 19%
Sugars 2.14g
Protein 4.95g
Calcium 38mg 3%
Iron 1.37mg 8%
Potassium 221mg 5%
Vitamin A 2mcg 0%
Vitamin C 0.6mg 1%
1 medium sweet potato (DV):
Sodium 41mg 2%
Total Carbohydrate 23.6g 8%
Dietary Fiber 3.8g 15%
Total Sugars 7.4g 15%
Protein 2.3g 5%
Vitamin C 22.3mg 25%
Iron 0.8mg 4%
Calcium 43.3mg 3%
Potassium 541.5mg 12%
Phosphorus 61.6mg 5%
2 tablespoons apricot preserves:
Carbs 24 g
Sugar 14 g
Sodium 16 mg
Potassium 30 mg
Vitamin A 2 %
Vitamin C 6 %
Iron 2 %
