One of my favorite holiday dishes is my mom’s sweet potato pie, a side dish from deep in the South that is resplendent in butter and sugar. Yummy—but not healthy despite the main ingredient being a very nourishing sweet potato. So I set out to create a version of the dish that was Alpha Gal friendly and with greatly reduced sugar. The final dish is every bit as wonderful—but now a guilt-free treat. This process can be applied to any of your favorite recipes, remember it’s ok to fail in the experiments —that’s how we learn!
Back to the recipe redo…. there were two main ingredients I was concerned about for health reasons: sugar and butter.
It is important to undertake this process in steps and understand a little about the “chemistry” of the dish:
The butter/fat adds to the flavor and makes the nutrients in the sweet potato more readily absorbed by the body—but 2 sticks for the size of the recipe is excessive.
Sugar isn’t just a sweetener but sometimes acts as a catalyst. For example when whipping cream—the addition of sugar helps the cream form better though less is needed than most people realize, so we cannot completely remove some ingredients without consequences to the final product!
I experimented with reducing the butter first, could I cut the butter in half and still have a good version? The answer was yes—1 stick of butter tasted identical to 2 sticks in the final product. So then I halved that again—½ stick butter—and it was a little dry (not so yummy). So I added some unsweetened apple sauce and that worked! Then I replaced the ½ stick of butter with an equal amount of coconut oil—success—no mammal and a nearly identical flavor. Next step, the sugar…
The original recipe used 2 C of sugar in total! I cut that in half…and it wasn’t noticeably less sweet, especially with the apple sauce. Next, I made it with even less (½ C) and it was a little flat compared to the original recipe.
So what to do?
I increased the cinnamon then added cardamom and clove to the mix and increased the applesauce and amount of sweet potato. The extra spices did the trick—the nature and flavor of the dish were preserved and the sugar was reduced by ¾! Now we can enjoy this dish without the sugar rush. I have also experimented with a monk fruit-based sweetener replacing the ½ C sugar making a dish that is safe in moderation even for those with diabetes! Don’t tell my mom but sprinkling some chopped nuts on top of this is a wonderful addition- pine nuts, macadamia nuts and walnuts all work beautifully with this recipe! And, nuts are good for your body and brain!
Here is my final "Healthy" version of Southern Sweet Potato Pie!
I hope this helps inspire you to take some of those family favorites and tinker with them to make them better for you. Pancakes, cookies, and pie crusts often lend themselves well to a gluten-free makeover and it’s worth the work to figure out which options work best. For example, I love shortbread and the gluten-free flour mix that rocks for pancakes but was a disaster for shortbread— but almond flour was even better than the original!
Cooking is a special kind of alchemy, one that transforms humble ingredients into nourishing and flavorful dishes. Food is the first medicine, but it doesn’t need to taste bad! If you need inspiration, check out our Facebook Group, Raja Wellness Ways to Health, and search #realfoodfast or browse the recipes on our website.
Yours in Wellness,
Jenny-Marie
Breakfast. There’s more to choose from than cereal, pancakes or bacon and eggs—though it helps to explore some recipes that aren’t US staples. What’s your favorite “different” breakfast?
This dish—inspired by an eggplant shakshuka recipe (popular in North Africa and the Middle East) was heavily adapted. I had no eggplant to help give it texture and didn’t have time to simmer and brown the garlic and onions—so I swapped the eggplant for a quick cook quinoa with chickpeas and garlic seasoning, added in navy beans to make up for the additional chickpeas I was missing, and some canned roasted bell peppers to add in that sweet smoky flavor.
The seasoning I used is a Kabsa spice mix I picked up in Lexington at a Middle Eastern market—it has an amazing flavor—floral and spicy. I have a small mortar and pestle and the extra minute to grind these fragrant herbs is well worth it. The smell is divine!
Ingredients:
¾ Tbsp Kabasa spice mix herbs (found at middle eastern markets)
1 can diced tomatoes
1 can navy beans
4 eggs
1 package Ancient Harvest Brand Quick-Cook Quinoa with chickpeas and garlic
To assemble: Grind Kabasa Spice Mix herbs—I used about 3/4 TBSP to grind. Add herbs, 1 can diced tomatoes and 1 can drained navy beans to non-stick skillet. Stir and remove 4 sous vide eggs from the fridge and crack into sauce (or once simmering add raw eggs and poach in juices of dish—takes a few minutes longer this way). While that’s all simmering, microwave the quinoa grains in the bag. When that is heated, add grains to the serving bowl, top with shakshuka sauce and stir. As a final touch, place your egg(s) on top. Enjoy this warm savory dish that will keep your brain and body well fueled.
For even more delicious recipes, check out our Facebook Group, Raja Wellness Ways to Health where we also share more tips and inspiration for healthy living!
I came across this idea online and decided to test it out - I love using silicone muffin tins for baking eggs and leftover veggies for a quick breakfast, but these looked nicely portable and easy to make for breakfast on the run. My initial idea to create a phyllo, pear and prosciutto tart today was derailed by the fact that I always forget phyllo needs a day in the fridge before I can hope to use it - and I was hungry now. So let the testing begin!
And - they are quite delicious - and dashed the dogs hopes for any leftovers! I can easily see these being a regular menu item because they are:
This is my favorite kind of recipe because “close counts” and substitutions have a high chance of being delicious. Just go with whatever you have in your fridge or pantry to shake flavors up; don’t worry about rules! The original recipes I saw all had the same elements: tortilla, muffin tin, eggs and fillings.
My first batch I cooked at 400 and while I wanted my yolks “a little more done” they very quickly went from “almost done” to “overdone”, so adjust accordingly. You could easily do these in a toaster oven and probably in an air fryer - but I don’t have one, so someone else will have to test that for us!
Remember the possibilities here are endless! These are also a great way to use up leftover veggies or beans, and you can make them frequently without being boring.
To start your day, I love this savory Congee. It’s packed with several powerhouse food herbs to nourish your body. Enjoy it plain, or with a cup of green tea as an easy way to start your day.
In addition to your rice, add: