Lunch: Sweet Potato Bake

Sweet Potato Bake is a sweet potato casserole with nut topping that's perfect for Thanksgiving.

This recipe includes fertility superfoods such as:

Cinnamon, Nuts, Walnuts

Health and fertility benefits of Sweet Potato Bake

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity. Walnuts are low on the glycemic index. What’s more, they also lower the glycemic index of other foods that you eat in conjunction with these nuts. Any kind of nuts provide a healthy source of fat and a great way to encourage PCOS weight loss.

Ingredients

3 cups cooked and mashed sweet potatoes
1 cup sugar
1/3 cup butter, melted, plus 3 tablespoons melted for topping
2 eggs
1 teaspoon vanilla
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 cup heavy cream, half and half, or whole milk
1 cup brown sugar
1 cup pecans, chopped (or walnuts)
1/3 cup all-purpose flour

Instructions

Preheat oven to 325 °. Mix sweet potatoes, sugar, spices, 1/3 cup butter, eggs and vanilla. Beat with an electric mixer until smooth. Add cream, mix well. Pour into greased casserole dish (1 1/2 quarts). Add topping. Bake for 25 to 30 minutes.
For topping: Mix together 3 tablespoons butter, brown sugar, flour and nuts with fork; sprinkle over top of casserole.

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