Clean Eating Sweet Potato Crumble

I fell of the wagon this past month with my eating! I indulged in anything and everything I desired…..all of the processed and greasy foods, sweets, and finishing all of the food that my kids failed to eat *cringing*! With that being said, it is time to get back on my healthy diet of nutrient rich foods. I am getting my blood drawn on August 24th for a routine screening (I highly recommend everyone get this done if you are able, so you can monitor if there are any deficiencies OR if some of your levels are too high). I have 12 days to see if my clean eating will come through for me, ha!

I have been craving sweet potato pie and/or sweet potato casserole, but WE all know both of those dishes are loaded with processed sugar and BUTTER (but oh so good)! That just would not do for me and my pivot back into clean eating after my month long munchie binder. So….. I made it healthy! Instead of processed granulated sugar, I used coconut sugar. Instead of butter, I used coconut oil AND instead of all-purpose flour, I used almond flour! I kid you not, everyone was tempted to get seconds last night of this magnificent crumble….. it was that good!

Sweet potatoes….. are they good for you? YES! Yes, they are! Sweet potatoes are among the best sources rich in Vitamin A. They release sugar into the blood stream slowly, minimizing the occurrence of insulin resistance and regulating the blood sugar levels of those suffering from diabetes. Sweet potatoes contain a large amount of magnesium — a mineral crucial in benefiting those that suffer from anxiety, depression and premenstrual syndrome! I have generalized anxiety disorder and this fact resonates with me more than you know! “Sweet potatoes contain anti-inflammatory activity…..meaning the presence of anthocyanin and choline in sweet potatoes make the vegetables an essential dietary source in the prevention and reduction of chronic inflammation in the body. Sweet potatoes contain beta-carotene, a carotenoid, which is essential in protecting men from developing prostate cancer. Also, extracts from different parts of sweet potatoes have been shown to accelerate the death of breast, gastric, colorectal, and prostate cancers, limiting the growth and spread of these cancers.” (Paraphrased and Cited from La Canada Care Center)

“Studies on the extracts from sweet potatoes have shown that the vegetable has chemicals that can help heal wounds and ulcers in the stomach. Thus, dietary consumption of sweet potatoes can be an effective treatment plan against major types of ulcers including ethanol and aspirin-induced ulcers. The fibers, anthocyanin, polyphenols, and high radical scavenging activity contained in sweet potatoes are all important in the fight against cardiovascular diseases. Sweet potatoes and their extracts possess antimicrobial activities, which can be used in the prevention and treatment of a variety of bacterial pathogens and infections.” (Cited from La Canada Care Center)

“Sweet potatoes contain high levels of Vitamin A, C, and E, all of which are useful in the promotion of proper skin and hair health. These vitamins are useful in repairing skin that is damaged due to exposure to UV light. The vitamins also slow down the cell aging process in the skin helping you retain a youthful look for longer. In addition, vitamin E is especially useful in the prevention and treatment of alopecia, and maintaining good hair health. Sweet potatoes contain significantly high amounts of fibers, which are essential in promoting a well-functioning digestive tract, as well as preventing constipation. Sweet potatoes contain considerable amounts of both magnesium and potassium, both of which are essential in the fight against hypertension. They also help regulate the blood pressure, which reduces the chances of individuals suffering from cardiovascular diseases.” This is extremely important for me to know as Hypertension does run in my family. By incorporating more sweet potatoes into my diet, I am able to give myself peace of mind knowing I am taking the right preventative measures for my health. For those looking to conceive, “iron is essential in the promotion of fertility amongst women. An important source of dietary iron is sweet potatoes. Studies have shown that an increase in dietary intake of iron from food sources such as sweet potatoes can help reverse secondary fertility, as well as reduce the chances of women ending up suffering from ovulatory infertility.” (Cited from La Canada Care Center)

“Sweet potatoes contain high amounts of vitamin A, C, and E, all of which are integral in promoting good vision. Deficiency of vitamin A results in night blindness, total blindness, as well as malformation of the retina. Deficiency in vitamin C is mostly associated with the development of cataracts. The fiber in sweet potatoes can help in maintaining satiety, as well as reducing the overall weight of an individual. The more full you feel throughout the day, the less you will snack, which will help you manage your weight effectively. Consuming sweet potatoes regularly can help enhance your memory.” (Cited from La Canada Care Center)

Now, with that being said…..lets make the most delicious Clean Eating Sweet Potato Crumble you have ever laid your eyes on! To begin, place sweet potatoes into a large saucepan and cover with cold water. Turn burner on high and bring to a boil. Cover the saucepan and reduce to a simmer. Simmer for 18 minutes or until the sweet potatoes are fork tender. Set aside to cool for 15 minutes.

Next, preheat your oven to 350°F and grease an 11″x8″ baking dish with Extra Virgin Olive Oil spray.

Then, in a large mixing bowl, combine the pecans, oats, almond flour, and coconut sugar. Cut in the solidified coconut oil with a fork until the mixture is “sandy.” You can also mix with your hands to save yourself from washing an extra fork; set aside.

Next, transfer the sweet potatoes into another large mixing bowl and mash them with a fork.

Add the coconut milk, 100% pure maple syrup, melted coconut oil, ground flaxseed, vanilla extract, cinnamon, nutmeg and salt. Mix until thoroughly combined.

Lastly, using a spatula, scrape the sweet potato mixture into the baking dish; evenly spread the mixture until smooth.

Using your hands, sprinkle the crumble topping evenly over the sweet potatoes.

Bake (uncovered) for 45 minutes until the topping is golden brown and the potatoes are bubbling. Enjoy!

XOXO,

Kendallraye