Apple Pecan Sweet Potatoes
- 3 large sweet potatoes
- 2 small/med or 1 large apple(s)
- ½ cup pecans, chopped
- ¼ cup pure maple syrup
- ¼ cup coconut/date sugar (or omit for less sugar)
- 2 Tablespoons butter/ghee/coconut oil/or favorite vegan spread
- 1 ½ teaspoons cinnamon + ¼ teaspoon nutmeg
- ½ teaspoon pink Himalayan/sea salt
- Peel and chop sweet potatoes into about 1-inch chunks. Cook in one of two ways: 1. Add to a large pot, cover with water by a few inches, add ½ teaspoon of salt, bring to a boil, and cook until a fork is easily inserted into potatoes (about 15-20 minutes). 2. Spread potatoes onto a baking sheet, drizzle with 2 tablespoons of olive oil, toss to coat evenly, bake in a 400F preheated oven for about 30-35 minutes, or until softened.
- Place cooked and drained sweet potatoes into a large mixing bowl. Add in butter, sugar, salt, and spices. Using a fork, potato masher, or hand blender, combine ingredients until smooth and well-combined.
- Transfer potatoes to a 7X12 casserole dish and spread out evenly.
- Pour maple syrup into a medium sized bowl. Thinly slice apples and place into the maple syrup. Arrange the coated apples onto the sweet potatoes in desired pattern.
- Add the chopped pecans to the leftover maple syrup and toss to coat. Spread the coated pecans onto the apples.
- Bake in 350F preheated oven for about 20 minutes, or until the apples are cooked. Serve and enjoy! Any leftovers will last about 3-5 days, covered in the refrigerator. Reheat in oven.
Serves 8. Per Serving (based on using coconut sugar & coconut oil.):
Calories: 200 |
Total Fat: 7 g |
Total Carbohydrate: 34 g |
Dietary Fiber: 3 g |
Protein: 2 g
Apples cleanse the colon of bacteria, viruses, yeast, and mold. They also support the liver, digestive tract function, and brain health.
Cinnamon is a good ally in fighting respiratory infections due to its antibacterial, anti-inflammatory, and expectorant properties.
Coconut sugar is a natural sugar made from coconut palm sap. It’s the color and consistency of raw sugar but is considered somewhat healthier than table sugar as it has a lower glycemic index and contains some minerals, antioxidants, and fiber.
Ghee is a type of clarified butter that has had the milk solids removed. It is rich in fat-soluble vitamins A, D, E, and K.
Maple syrup contains a number of minerals including manganese, zinc, calcium, and potassium. It also contains amino acids, antioxidants, and even some anti-inflammatory compounds.
Nutmeg has a warm sweet flavor and boasts a variety of impressive health benefits. It’s rich in antioxidants and anti-inflammatory compounds. Animal studies show it may help boost mood, enhance blood sugar control, and reduce risk factors for heart disease.
Pecans contain more than 19 vitamins and minerals including vitamins A, E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins, and zinc. One ounce of pecans provides 10% of the recommended Daily Value for fiber.
Sweet potatoes are a versatile root vegetable brimming with health benefits. They’re high in antioxidants and fiber, are excellent for eye health, and promote a healthy brain and gut.