Pecan Thanksgiving Yams Go Healthy

9 105 225
Ingredients Minutes Calories
Prep Cook Servings
30 min 1 h 15 min 8
Pecan Thanksgiving Yams Go Healthy
Health Rating
Vegan - Gluten Free - Dairy Free

Ingredients


5 medium potato Sweet potato (or yams (about 3 cups of cubed pieces)
1/4 cup Orange juice
2 pinch Sea salt
1 whole orange(s) Orange peel (zest) (organic!!! Or use lemon)
1 tsp Vanilla extract, pure
1 tsp Cinnamon
1 cup Pecans (or walnuts)
1/4 cup Coconut flakes, unsweetened (or shredded, unsweetened)
1/4 cup Maple syrup, pure (can increase to 1/2 cup if you want it really sweet)

Instructions


1. Preheat the oven to 350 degrees F.  Coat 8-inch square baking dish with coconut oil.

2. Place a few inches of water & a pinch of sea salt in a pot with a large steamer basket in place & do step 3  while waiting for the water to boil.

3. Peeled and cut the sweet potatoes into 1-inch chunks.  Put the sweet potatoes in the basket, cover and steam until tender, 20 to 25 minutes.   While sweet potatoes are steaming do step 4.

4. Mix the pecans, coconut & maple syrup in a bowl & put to the side (to be used as the topping)

5. Transfer the potatoes to a mixing bowl and add the orange juice, orange peel, 1 pinch of sea salt, vanilla & cinnamon; whip with an electric mixer until smooth.

6. Spread the sweet potato mixture in the prepared baking dish. Next, pour and spread the pecan & maple syrup mix on top of the sweet potato mixture.

7. Bake at 350 degrees until hot and beginning to brown around the edges, 40 to 45 minutes.

 

Notes:

This recipe was adapted by Paula Yolles FoodTastic Health to fit the needs of those healing their digestions & eating a sweet veggie treat over Thanksgiving or for another special occasion.

Photograph by Andrew Mccaul

This recipe is dessert disguised as a vegetable.  Enjoy, yet be wise to Mother Nature's natural sugars.


Nutrition Facts

Per Portion

Calories 225
Calories from fat 103
Calories from saturated fat 13.3
Total Fat 11.4 g
Saturated Fat 1.5 g
Trans Fat 0
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 5.6 g
Cholesterol 0
Sodium 86 mg
Potassium 384 mg
Total Carbohydrate 27.6 g
Dietary Fiber 4.6 g
Sugars 10.7 g
Protein 2.8 g

Dietary servings

Per Portion


Fruit 0.2
Meat Alternative 0.5
Vegetables 1.2

Energy sources


Pygal1%381.334551090984690.7619944140095449%454.24987435085643165.1365975184137746%306.85325505550315177.752105866276655%368.4297271408609691.6570297440506649%46%5%AlcoholCarbohydratesFatProtein
Dessert
Side
  • Healthy Pursuits Liz Healthy Pursuits Liz (Nov. 13, 2018, 11:28 a.m.)

    you can reduce or eliminate the maple syrup in here - sweet potatoes are sweet enough on their own! Add a 1/4 tsp of maple extract to get the maple flavor without the added sugar.

    • FoodTastic Health - Paula Yolles FoodTastic Health - Paula Yolles (Nov. 13, 2018, 10:43 p.m.)

      Yes! I completely agree with that you can eliminate or reduce the maple syrup. The coconut & orange juice are all sweeteners also in addition to the sweetness of the sweet potatoes.