Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.0% of RDA
• Calories: 9.6% of RDA
• Carbs: 11.5% of RDA
• Fat (total lipid): 11.3% of RDA
• Fiber: 14.0% of RDA
• Fructose: 9.5% of RDA
• Protein: 3.2% of RDA
• Sodium: 7.3% of RDA
• Sugar: 38.0% of RDA
• Vitamin A (IU): 222% of RDA
• Vitamin B6: 12.5% of RDA
• Vitamin C: 27.8% of RDA
• Iron: 2.4% of RDA
• Magnesium: 15.8% of RDA
• Manganese: 25.0% of RDA
• Niacin: 7.6% of RDA
• Potassium: 9.6% of RDA
• Zinc: 6.9% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Preheat oven to 425 F.
ROAST POTATOES
2.
Scrub the potatoes and place on a baking sheet.
3.
Bake at 425 until completely tender, about 1 hour - 90 minutes, depending on the size of your potatoes.
4.
This is plenty of time to make your streusel topping and prep your pineapple.
MAKING STREUSEL TOPPING
5.
Chop the dates and combine with the brown rice flour, pecan pieces, cashew butter, and a dash of salt.
6.
Use your hands to crumble together, just as you would with a traditional butter streusel topping. You want the streusel to hold together in pea-sized bits. If it's not sticking, add a tablespoon of water and mix well.
7.
Check again, and add water, 1 tablespoon at a time, until you get the pea-sized bits.
8.
Set aside mixture for later.
MAKING THE CASSEROLE
9.
Core and dice your pineapple. You need about 2 cups diced pineapple (if using a fresh one).
10.
Combine the pineapple with cinnamon, ginger, nutmeg, and salt.
11.
The potatoes are done with a knife can easily slide in and out. Remove from oven and let cool.
12.
When potatoes are cool enough to handle, simply peel off the skins.
13.
Combine the sweet potato flesh with the pineapple spice mix.
14.
Mash to desired smoothness. For completely creamy, best to use a food processor.
15.
Spread potato pineapple mixture into a 9-inch baking dish.
16.
Sprinkle the Pecan Streusel topping over the top.
17.
Bake at 350 8-10 minutes, until golden brown on top.
NOTES, TIPS, TRICKS, HINTS, ETC:
The Pecan Streusel topping can be used for Baked Apple Crumble, Blueberry Crisp, and even Pumpkin Pie Custard. Make extras and store in the freezer. You can crumble over any leftover fruit or custard for an easy, satisfying dessert.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 192
Protein 3.58 g
Carbohydrates 31.6 g
Iron 0.46 mg
Fiber 3.91 g
Calcium 20.1 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
