Functional Nutrition Sweet Potato Casserole Recipe

Why This Recipe Supports Your Health

This isn't your traditional sugar-laden sweet potato casserole. This functional nutrition version provides:

• Blood Sugar Balance: Natural sweetness without refined sugar spikes

• Gut-Friendly Ingredients: Anti-inflammatory spices and healthy fats

• Nutrient Density: Rich in beta-carotene, fiber, vitamins A & C

• Digestive Support: Easy-to-digest whole food ingredients

• Anti-Inflammatory: Cinnamon, ginger, and healthy fats reduce inflammation

Perfect for holiday gatherings when you want to enjoy traditional flavors while supporting your health goals!

Ingredients

Sweet Potato Base

• 4 lbs sweet potatoes (about 6-7 medium), peeled and cubed

• 3 tablespoons coconut oil or grass-fed butter, melted

• 2 large pasture-raised eggs

• 1/4 cup full-fat coconut milk (or grass-fed heavy cream)

• 1/4 cup pure maple syrup or raw honey

• 1 teaspoon pure vanilla extract

• 1 teaspoon ground cinnamon

• 1/2 teaspoon ground ginger

• 1/4 teaspoon ground nutmeg

• 1/2 teaspoon sea salt

Pecan Topping (Refined Sugar-Free)

• 1 1/2 cups raw pecans, roughly chopped

• 3 tablespoons coconut oil or grass-fed butter, melted

• 3 tablespoons pure maple syrup

• 1/2 teaspoon ground cinnamon

• 1/4 teaspoon sea salt

• 1/4 cup coconut flour (helps create texture without grains)

Optional Add-Ins for Extra Nutrition

• 1 tablespoon collagen peptides (stir into sweet potato mixture)

• 1/4 teaspoon ground turmeric (anti-inflammatory boost)

• Zest of 1 orange (vitamin C and flavor)

Instructions

Step 1: Prepare Sweet Potatoes

1. Preheat oven to 350°F

2. Bring a large pot of water to boil

3. Add cubed sweet potatoes and cook for 15-20 minutes until fork-tender

4. Drain well and return to pot

5. Let steam dry for 2-3 minutes to remove excess moisture

Step 2: Make Sweet Potato Mixture

1. Mash sweet potatoes until smooth (or use hand mixer for creamier texture)

2. Add melted coconut oil/butter, eggs, coconut milk, maple syrup, and vanilla

3. Add cinnamon, ginger, nutmeg, and sea salt

4. Mix until well combined and creamy

5. If using collagen peptides or turmeric, stir in now

6. Taste and adjust sweetness/spices as needed

Step 3: Prepare for Baking

1. Grease a 9x13 inch baking dish with coconut oil

2. Pour sweet potato mixture into dish

3. Smooth top with spatula

Step 4: Make Pecan Topping

1. In a medium bowl, combine chopped pecans, melted coconut oil/butter, maple syrup, cinnamon, and sea salt

2. Add coconut flour and mix until pecans are evenly coated

3. The mixture should clump together slightly

Step 5: Assemble & Bake

1. Sprinkle pecan topping evenly over sweet potato mixture

2. Bake at 350°F for 25-30 minutes until edges are bubbling and topping is golden

3. If topping browns too quickly, tent with foil

4. Let cool for 10 minutes before serving

Make-Ahead Instructions

Prepare Ahead (Up to 2 Days):

1. Complete steps 1-3 (prepare and assemble sweet potato base)

2. Make pecan topping but keep separate

3. Cover casserole tightly with foil and refrigerate

4. Store topping in airtight container at room temperature

5. When ready to bake: Add topping and bake at 350°F for 35-40 minutes (cold dish needs extra time)

Freezer Instructions:

• Freeze assembled casserole (without topping) for up to 3 months

• Thaw in refrigerator overnight

• Add fresh topping and bake as directed

Serving Suggestions

Serves: 10-12 people

Perfect alongside:

• Roasted turkey or chicken

• Green bean casserole

• Brussels sprouts

• Mixed greens salad

• Your favorite protein

Nutritional Highlights (Per Serving)

• Rich in beta-carotene (converted to vitamin A)

• Good source of fiber for digestive health

• Healthy fats from coconut oil and pecans

• Natural anti-inflammatory compounds

• No refined sugars or grains

• Supports stable blood sugar

Substitutions & Modifications

For Nut-Free:

• Replace pecans with sunflower seeds or pumpkin seeds

• Use sunflower seed butter in topping

For Dairy-Free:

• Use coconut oil instead of butter (recipe is already dairy-free)

• Ensure coconut milk is used

For Egg-Free:

• Use 2 flax eggs (2 tablespoons ground flaxseed + 6 tablespoons water, let sit 5 minutes)

• Or omit eggs for a looser texture (still delicious!)

For Lower Carb:

• Reduce maple syrup to 2 tablespoons

• The natural sweetness of sweet potatoes shines through

For AIP (Autoimmune Protocol):

• Omit eggs and replace with 1/4 cup extra coconut milk

• Omit nutmeg (nightshade family)

• Use coconut oil instead of butter

Storage Instructions

• Refrigerator: Store covered for up to 5 days

• Freezer: Freeze in portions for up to 3 months

• Reheating: Warm in 350°F oven for 15-20 minutes or microwave individual portions

Why This Recipe Works for Gut Health

1. No Refined Sugar: Maple syrup provides minerals and doesn't spike blood sugar like white sugar

2. Anti-Inflammatory Spices: Cinnamon, ginger, and turmeric support gut healing

3. Healthy Fats: Support nutrient absorption and reduce inflammation

4. Fiber-Rich: Sweet potatoes support healthy gut bacteria

5. Easy to Digest: No grains, minimal ingredients, well-cooked vegetables

Holiday Tip

This casserole is perfect for guests with dietary restrictions! It's naturally:

• Gluten-free

• Dairy-free (if using coconut oil)

• Grain-free

• Refined sugar-free

• Paleo-friendly

Chef's Notes

• Texture Tip: Don't over-mix the sweet potatoes or they can become gummy

• Sweetness Level: Start with less maple syrup and add more to taste—sweet potatoes vary in natural sweetness

• Topping Crunch: For extra crispy topping, broil for 2-3 minutes at the end (watch carefully!)

• Color Boost: Orange sweet potatoes (not yams) give the best color and texture

• Time Saver: Use canned sweet potato puree (ensure it's 100% sweet potato with no additives)

This recipe supports healthy digestion, stable blood sugar, and provides nourishing comfort food that won't compromise your wellness goals. Perfect for holiday tables and everyday meals!