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Thanksgiving Raw-ternatives: Sweet Potato Casserole

We're taking the Traditional Thanksgiving Feast to a whole new level by incorporating raw-ternatives, which does not mean the entire meal is RAW. Combining "Living Food" alternatives will enhance the traditional meal, incorporating nutrients that still taste wonderful and are healthier choices.

Raw-ternative Sweet Potato Casserole

There are plenty of options that do not require a complete overhaul. I believe the simplest is taking your basic sweet potato casserole recipe, and instead of the typical marshmallow topping, replace it with a Cashew topping. I recently came across a recipe for roasted sweet potatoes that had a cashew "sour cream" topping that was simply cashews and water. That did not excite me, however, it did get the wheels a'turning and I was reminded of a recipe I use with my "No Bean Chili". Listed below are two options for a topping along with a recipe for a healthy version of Sweet Potato Casserole.

Topping Alternative Cashew Cream

  • 1 1/2 cups cashews (soaked for two hours)

  • 1 tablespoon apple cider vinegar (see previous Blog on the powerful benefits)

  • 1 teaspoon miso

  • 1/2 cup water (careful not to add too much, based on your preference for consistency)

  • 1/2 teaspoon sea salt

Using Blender, combine all ingredients together.

Sweet Potato Casserole

Serves 12-14

Ingredients (Non-dairy version with a crunchy pecan topping and sweetened with maple syrup)

  • 4 medium sweet potatoes (about 4 cups cubed)

  • 1/4 cup maple syrup (or coconut nectar)

  • 2 eggs, beaten (optional)

  • 1/2 teaspoon sea salt

  • 2 tablespoons coconut butter

  • 1/2 cup canned full fat coconut milk

  • 1/2 teaspoon vanilla extract

Pecan Topping

  • 1 cup chopped pecans

  • 1/2 cup maple syrup (or coconut nectar)

  • 1/2 teaspoon sea salt

  • 1/2 teaspoon ground cinnamon


  1. Preheat oven to 325 degrees F

  2. Put sweet potatoes in a medium saucepan with water to cover. Cook over medium heat, until soft. Transfer to a high-speed blender and add eggs, coconut butter, coconut milk, vanilla and maple syrup. Blend until smooth.

  3. Transfer to a 9 x 13 inch baking dish well greased with coconut oil.

  4. Bake in the preheated oven 30 minutes.

  5. Store leftovers in an airtight glass container for one week, reheat on the stove or in the oven.


Vegetarian Options for Thanksgiving are DELICIOUS

Recipe from

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