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  • Writer's picturemeghannbower

Sweet Potato Casserole

Updated: Dec 2, 2021

My favorite part about this classic Thanksgiving side is the fresh rosemary in the topping. Sweet potatoes and rosemary are just so good together. And so powerfully nutritious.

We've talked a bit about the nutrient power of sweet potatoes in the Power Bowls post, but we have yet to discuss rosemary.

Rosemary has been legendary in healing circles for thousands of years. It has been used as an antiseptic, antidepressant, analgesic, antiviral, anti-inflammatory, disinfectant, aphrodisiac, and expectorant. Rosemary is well-known for alleviating nerve-related conditions, boosting the immune system, fighting off bacterial and viral infections, aiding respiratory ailments, strengthening digestion and improving circulation.

Essential oil of rosemary can also be used through a steam vaporizer to disinfect the air in your home or office which is especially beneficial during cold and flu season. Fresh or dried rosemary can also be taken as a tea, supplement, or simply added to roasted vegetables, salads, soups, or sauces. It is a potent and effective herb that can provide a myriad of health benefits.


3 sweet potatoes, baked & peeled

1 tbsp ground cinnamon

1/4 cup maple syrup

1 tbsp ground flax seed or chia seeds

1/2 cup almond milk, unsweetened and unflavored


1/3 cup pecans, chopped

1/3 cup oat flour

1/3 cup rolled oats

1 tsp fresh chopped rosemary

2 tsp whole chia seeds

2 tbsp maple syrup

Wash and prick the outsides of the sweet potatoes several times with a fork. Place on a baking sheet and bake at 400 degrees for 1 hour. Remove from the oven and allow to cool enough to touch, but still warm. Remove the skins and place in a large mixing bowl. Mash using a potato masher until all the big chunks are gone.

Add the cinnamon, maple syrup, ground flax/chia seeds, and almond milk to the potatoes and mash together thoroughly. Transfer to a small greased baking dish and smooth out to an even layer.

In a small bowl, combine the pecans, oat flour, rolled oats, maple syrup, fresh rosemary, and whole chia seeds. Evenly sprinkle over the top of the sweet potatoes. Bake at 350 degrees for 25-30 minutes, or until the topping is golden brown.

Remove and serve warm. This will stay good in the fridge for up to 7-10 days.

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