Day 4 of real food remixed recipes – Thanksgiving Edition.  So far we’ve done recipes for a couple appetizer ideas – pumpkin hummus party platter and a caramelized leek & bacon dip, as well as the first main course side dish, mashed faux-tatoes & gravy recipe.

Today, one of my favorite traditional Thanksgiving dishes:  Sweet Potato Casserole

Although when traditionally made, not the healthiest ingredients used being that it usually calls for processed sugar and marshmallows.  Typical marshmallows consist of corn syrup, processed white sugar, artificial colors and flavors,  as well as modified corn starch and dextrose (if you saw the post yesterday, I got into detail on how these words are disguised as MSG, a powerful excito-toxin that causes brain cell death and neuro-toxicity).

For our sweet potato casserole dish we’re going to make our own “marshmallow” fluff with real food ingredients!

I have to say, out of all the dishes, this by far was my favorite.  It was hard to put the fork down.  If you make any of these dishes this Thanksgiving, this would definitely be by #1 recommend.  Let’s dive in…

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This dish is paleo-friendly, gluten free and dairy free.

Ingredients for sweet potatoes:

6 medium sweet potatoes

1/4 cup maple butter (you could use honey too, but maple butter awesome for this!)

1/2 teaspoon pink salt

Ingredients for “marshmallow” fluff:

3 egg whites

2 tablespoons maple butter (same here, could use honey)

1/4 teaspoon cinnamon

1/2 teaspoon vanilla extract

Optional topping at the end:  handful of pecans


1.  Pierce the skin of the sweet potatoes with a fork and wrap each in tin foil.

2. Bake your sweet potatoes in a 400 degree Fahrenheit oven for about 40 minutes, or until you can insert a fork into them easily

3. Let sweet potatoes cool and remove the skins

4. Once cool and skins removed, add to a bowl with your maple butter and pink salt and mash everything together

5. Place sweet potato mash in an oven-safe casserole dish that has been slightly wiped with coconut oil

Directions for “marshmallow” fluff:

1. Whip your egg whites with an electric mixer until fluffy.  Add maple butter, vanilla and cinnamon and mix on low speed until all folded in. 

2. Transfer the mixture to a saucepan set on medium heat

3. Stir until mixture thickens just a bit and then spread over your mashed sweet potatoes.  Sprinkle with chopped pecans here if you so choose.

4. Place under broiler until just achieving a nice soft brown – watch it constantly so that it does not burn, won’t take too long. Remove and serve!


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