17th Annual Holiday Guide


~HEALTH BEGINS IN THE KITCHEN~ Healthy Sweet Potato Casserole


by Dr. Joanne Mumola Williams ~ www.FoodsForLongLife.com


SONOMA COUNTY, CA. ~ This is a dish I always serve on Thanksgiving – but unlike traditional sweet potato casse- role, this version is not loaded down with brown sugar


and but- ter! Your guests will love this naturally sweet and


creamy recipe. It’s dairy free (if made with Earth Balance) and gluten free. Plan three hours ahead to bake and cool the po- tatoes and heat the casserole.


Ingredients


4 large sweet potatoes (3½ to 4 pounds)


1 (8-ounce) can unsweet- ened crushed pineapple 2 teaspoons Earth Bal- ance or other vegan buttery spread, softened, plus more for baking dish ½ to ¾ teaspoon cinna- mon


½ teaspoon salt, or to taste


¼ cup chopped raw pe- cans


Preheat the oven to 400ºF. Wash the sweet potatoes and place them on a foillined shal- low roasting pan. (As the po- tatoes bake, they will ooze a syrupy liquid; the foil will save you the trouble of trying to remove it from the pan later.) Bake until a fork easily pierces through the potatoes, 1 to 1½ hours. Remove the roasting pan from oven and reduce the oven temperature to 350ºF. Let the potatoes cool. Once they are cool enough to handle, re- move the skins and place the flesh in a large bowl. Drain the pineapple, but re-


Directions:


serve the juice in case you need more moisture for the casse- role. Add the crushed pineap- ple, buttery spread, cinnamon, and salt to the potatoes and


mash with a potato masher. If it’s too dry, add a tablespoon or 2 of the reserved pineapple juice. Place the potato mixture in a lightly greased casserole dish, cover with foil and bake in the oven until warm through, 20 to 30 minutes. Remove from the oven, top with pecans, and serve.


EIGHT (3/4-CUP) SERVINGS Nutrition:


YIELD:


Per serving: 196 calories, 4 g total fat, 0.6 g saturated fat, 40 mg omega-3 and 730 mg omega-6 fatty acids*, 0 mg cholesterol, 3 g protein, 38 g carbohydrates, 6 g di- etary fiber, and 250 mg so- dium.


Fabulous Finds Gallery Boutique


Invites you to a Special Event!


Purses! November 5th


Pearls & Pinot, ! 5-8pm


Featuring appetizers, wines by Sunce Winery, and gemstone and pearl jewelry by Elena Fortuna.


There will be door prizes, new arrivals of fashions & accessories and an END OF SEASON SALE with discounts of 30-70%!


109 4th St ~ Santa Rosa 707-526-4231


UPBEAT TIMES, INC. • November 2015 • 21 What kind of apple isn’t an apple?


Weird Facts & Fun Trivia - 7 In 1847, Joseph Fry discovered


a way to mix some melted cacao butter back into defatted, or “Dutched,” cocoa powder (along with sugar) to create a paste that could be pressed into a mold. The resulting bar was such a hit that people soon began to think of eating chocolate as much as drinking it. Many people credit this as the very first chocolate bar for eating.


We are Located in Beautiful Railroad Square!


www.fabulousfi ndsgalleryboutique.com Wisdom doesn’t necessarily come with age. Sometimes age just shows up all by itself. ~Tom Wilson UPBEAT TIMES, INC. • November 2015 • 21


A pineapple.


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32