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Inflammation Healing Sweet Potato Casserole

Is it a yam or a sweet potato? An always debated thing. Regardless, sweet potatoes are a great source of important nutrients to calming inflammation. All while boosting the immune system and promoting healthier digestion.

During the holidays the dishes are traditionally heavier on the digestive system and it's no different for this classic casserole. That is, until now. This simple recipe eliminates processed substances and dairy products. Then, replaces them with gut friendly ingredients to make it a deliciously easy vegan and gluten free treat for the holidays. Ultimately, building a stronger you.



6 cups Sweet Potatoes (roughly 3 lbs)

¾ cup Light Coconut Milk

¼ cup Coconut Oil

1 tbsp Cinnamon

1 tbsp Vanilla

1 tsp Ground Nutmeg

Pinch of Pink Himalayan Sea Salt


⅓ cup Ground Flax Meal

1 cup Walnuts, chopped

1 cup Pecans, chopped

3-4 tbsp Coconut Oil, solid

¼ cup Maple Syrup

1 tsp Cinnamon

1 tbsp Ginger, finely chopped

Handful of Pecans, chopped


Preheat oven to 400 degrees

Wash and dry sweet potatoes

Place sweet potatoes in oven for 40-45 minutes until tender

In a mixing bowl, combine all topping ingredients and slowly stir leaving small pieces of coconut oil

Set topping mixture to the side

Let sweet potatoes cool and remove skin

Place sweet potatoes and filling ingredients into processor

Blend until all is evenly mixed. Avoid over mixing and creating a puree. You want the mixture to remain as thick as possible without having any chunks

Spread potato mixture into 2 quart baking dish (13.25")

Evenly spread topping over sweet potato mix

Spread a handful of chopped pecans evenly over topping

Turn oven to 350 degrees

Place dish (uncovered) in oven for 45 minutes or until topping is a golden brown

Remove and serve

Nutrition Gained:

Sweet potatoes are loaded in vitamin A. Which works to sooth an irritated digestive tract, promote healthy cell growth and boost the immune system. Just like it's second main nutrient, Vitamin C. The well-known immune booster. It also contains manganese. A nutrient that helps build stronger bones. A common issue for a nutrient deficient body (which if you have a auto-immune disorder, your body is being deprived of nutrients). This crust offers a healthy mix of digestible fiber and stomach soothing ingredients with the blend of nuts, ginger and cinnamon. 

What We Avoided:

Processed sugar and butter. Refer to the episodes "Sugar" and "Butter" from the My Simple Changes Show for their harmful effects and the better alternatives. In short, they force a negative immune response in the body and ultimately wear down good bacteria and the immune system. Milk and flour. Two staples. Milk, especially for those with stomach issues, not only contains harmful inorganic substances from what it was exposed from before it reached your hands, but natural occurring substances that are highly linked to breast and other cancers. Finally, flour a highly processed ingredient. Even in the healthiest forms, it still irritates the gut because of the substances it contains, like gluten.  

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