A Healthy Revision to a Great Sweet Potato Casserole

Some people cannot eat wheat or cannot have any dairy products. Others do not want to eat anything that is processed or choose to eat only organic foods. No meat, mostly meat, only chicken and fish. The list can go on and on.

Your body is very good at letting you know what is good for you. The best thing to do is to try different foods or a different way of eating. See what makes YOU feel Your best. There are a lot of choices to make it easier to eat healthier.

Sometimes to eliminate a food or a food group for only one week, can tell you a lot. Listen to what your body is telling you, by the way you feel. This is a great sweet potato recipe. Here are ways to revise it, and make it healthier for you.

6 - 8 medium sweet potatoes
(always scrub well and a good choice could be organic)
1 ¼ cup brown sugar
(other choices could be organic cane sugar and molasses, honey,
agave nectar or natural rice syrup)
¼ cup of milk
(lactose free milk, soy or rice milk)
2 eggs
(- 3 egg whites, ½ cup silken tofu or an egg substitute)
1 tsp. cinnamon
(ground nutmeg)
1 tsp. vanilla extract
(alcohol free, sugar free or ground vanilla bean powder
½ cup flour
(100% organic whole wheat flour, oat flour, rice flour or
gluten free all purpose baking mix)
½ cup chopped pecans
(fresh ground or chopped)
¼ cup butter (melted)
(almond butter or canola oil)

Scrub sweet potatoes and bake in jackets until tender. Let cool a bit. Scoop out potato and put in mixing bowl. Whip together with 3/4 cup of the brown sugar or substitute, ¼ cup of milk, eggs, cinnamon and vanilla. Take mixture and put it in to an ungreased 9" x 13" baking dish. Wipe out mixing bowl. Put the remaining ½ cup of brown sugar or substitute, ½ cup of flour or baking mix, ½ cup of pecans, in the bowl. For the melted butter or substitute, put in ¼ cup if you have used sugar. Omit if you have used honey, agave nectar or rice syrup. Mix, until crumbly. Sprinkle evenly over the sweet potato mixture. Bake, uncovered, at 350 degrees for 30 minutes. Makes 12 -14 servings.

This is a great recipe to make the day before. Prepare recipe the day before and refrigerate, bake it the day of serving. If prepared and refrigerated ahead of time,
bake for 45 minutes.