Sweet Potato Casserole that sheds inflammation + water filters without forever chemicals.

Eating Thanksgiving staples and not gaining weight or bloat is a thing! Clean water can help you detox and heal from within.

Most recipes call for the following: eggs, white sugar, brown sugar, milk and all-purpose flour. Most people think, ‘sweet potatoes - healthy’ but it is often prepared inflammatory. The info, below, dives into how these are inflammatory because I want you to start noticing this stuff on labels and recipes.

Eggs: Most eggs are conventional which means chickens feed on grains or are vegetarian fed. Look for “pasture-raised” because it is double the amount of vitamin E and long-chain omega-3 fats than conventional eggs. Pasture-raised also has twice the amount of total omega-3 fatty acids which is anti-inflammatory. Often we eat “dead” food - without nutrition, minerals and too many omega 6’s which all promote inflammation in our bodies.

White Sugar and Brown Sugar: These sugars are extremely high score on the glycemic index. Blood sugar spikes (big ones) make us more insulin resistant plus have greater chance of obesity and diabetes. Coconut sugar is lower on the glycemic index and contains b-vitamins and minerals. We are talking about sugar with a purpose, yes.

Milk: You are what your cow eats. Here at Wake UP! we recommend going dairy-free in order to rid your body of inflammatory markers. Most milk on the market is made from cows that are fed gmo and/or grain diets. If you do have someone that drinks dairy, be sure it is grass-fed (maple hill brand) or raw milk is best because all of its vitamins and nutrition has not been depleted due to absence of pasteurization.

All-Purpose Flour: This one is stripped of all of its fiber and nutrients. It is dead flour. It spikes your blood sugar, too. The recipe below calls for almond flour in the place that all-purpose would generally be used. Almond Flour has more fiber (slowing your blood sugar spike) and providing nutrients.

Knowing these simple swaps will help you swap ingredients in a recipe and make inflammatory foods become anti-inflammatory. The common ingredients like all purpose flour, milk, brown sugar have traditionally been prepared due to mass production of these ingredients.

Clean Sweet Potato Casserole
Serves 12-14

• 1/2 stick grass-fed butter or 4tbsp coconut oil

• 3 to 4 large sweet potatoes, peeled and cubed

• 1/2 cup canned coconut milk or unsweetened dairy-free milk

• 1/4 cup coconut sugar, packed

• 1 tsp vanilla extract or powder

• 1/2 tsp sea salt

• 2 large eggs

  
  TOPPING

• 1/2 cup blanched almond flour

• 1/2 cup coconut sugar