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Sweet Potato Casserole


2 1/2 pounds sweet potatoes, (3 medium), peeled and cut into 2-inch chunks

2 large eggs

1 tablespoon canola oil

1 tablespoon honey

1/2 cup low-fat milk

2 teaspoons freshly grated orange zest

1 teaspoon vanilla extract

1/2 teaspoon salt


Casserole Topping

1/2 cup whole-wheat flour

1/3 cup packed brown sugar

4 teaspoons frozen orange juice concentrate

1 tablespoon canola oil

1 tablespoon butter, melted

1/2 cup chopped pecans



Cooking Instructions


1.       Place sweet potatoes in a large saucepan and cover with water. Bring to a boil. Cover and cook over medium heat until tender, 10 to 15 minutes. Drain well and return to the pan. Mash with a potato masher. Measure out 3 cups. (Reserve any extra for another use.)

2.       Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray.

3.       Whisk eggs, oil and honey in a medium bowl. Add mashed sweet potato and mix well. Stir in milk, orange zest, vanilla and salt. Spread the mixture in the prepared baking dish.

4.       To prepare topping: Mix flour, brown sugar, orange juice concentrate, oil and butter in a small bowl. Blend with a fork or your fingertips until crumbly. Stir in pecans. Sprinkle over the casserole.

5.       Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.


For nutritional information and tips to make this dish a few days before, click here



Clean Eating Cranberry Sauce



12 ounce bag of fresh cranberries (approx. 3 ¼ cups)

½ cup honey or maple syrup

1 medium cinnamon stick

Zest of one large orange

1 cup water


Cooking Instructions

 Put everything in a pot, and turn your stove on. Phew! That was tough, wasn’t it?

 Cook over a medium-high heat for about 30-45 minutes.

When most of the liquid is cooked out, turn your stove down to a simmer. The longer you let this simmer, the thicker the sauce will get. Just don’t let ALL the liquid cook out or it will burn. Stir more frequently near the end.

Allow this to cool before you eat some. Trust me. I learned the hard way. It really burns right out of the pot! (I have no patience when it comes to good food!)

For nutritional content and more information on this recipe, click here

MedicAlert Team Member