We’ve got a tasty recipe from Katie Reitsma, a Registered Holistic Nutritionist, the Founder of Live It Well Nutrition Inc, and the mom to two kids under two. This busy mama has created a delicious autumnal dish featuring pecans and sweet potatoes – a match made in foodie heaven!

Fall in love with this season’s nourishing Glazed Pecan Sweet Potatoes. Inspired by the bursting colours we’re seeing outside, it’s sweet enough for your kids to dive into (while being refined sugar-free), and it’ll be the main attraction at your next family meal or dinner party!

Eating seasonally is not only kind to our budgets, but it’s also kind to the planet because our food doesn’t have to travel far to get to our plate. Nutritionally speaking, this is a jam-packed meal. The honey in the pecan glaze will actively work to protect against any cold or flu flying around this season, while the pecans serve as a healthy fat that will nourish the brain and encourage optimal learning ability, memory, and mood. The glaze is poured over a dish of diced sweet potatoes and apples, both rich in important nutrients: vitamin C (an essential component to collagen production), iron (which will help balance your energy in these darker days while also helping to keep you warm), and fiber (which is oh-so-good for our digestion).

As for adding protein, leftover turkey for those of you who eat meat would pair well with this. For any others who are vegetarian, a good pairing would be throwing some cooked quinoa into the dish. Either way, adding in a complete protein of your choice to soak up the extra glaze or keeping this dish as a side will be spectacular!


3-4 sweet potatoes
2 medium apples, tart such as green granny smith

1 cup pecans
2 tbsp unsalted butter, grass fed preferred
2 tbsp coconut oil
⅔ cup honey
¾ tsp salt, Himalayan preferred
¾ tsp cinnamon
½ tsp nutmeg
⅓ tsp cayenne


  1. Pre-cook your sweet potatoes: throw them onto a baking tray, whole, and bake at 375 degrees for 35 minutes. This is so they are soft enough to dice and will cook in the same amount of time later on when baked with the apples. You’ll need the potatoes to cool off before you dice them.
  2. When your sweet potatoes have cooled, dice them (size is to your preference) and toss them into a coconut oiled baking dish. Then, core and dice your apples, and add them to the dish. Toss and mix your apples and sweet potatoes together and set aside.
  3. Make the glaze: In a saucepan, dry roast the pecans on medium heat to release their aroma for 3-5 minutes. Add the butter and coconut oil and, once those ingredients have melted, add your honey. When you have a liquid mixture, add your spices and salt. Bring to a bubbling boil for 3-5 minutes, stirring constantly, and simmer. You will notice the glaze is thicker but not fully reduced or caramelized.
  4. Pour your glaze over the apples and sweet potatoes and bake the dish for about 30 minutes at 375 or until apples are easily pierced.

Katie Reitsma

About the Author: Katie Reitsma is a Registered Holistic Nutritionist, the Founder of Live It Well Nutrition Inc, and the mom to two kids under two. From her home office, she does private nutritional consulting, creates custom meal plans, while also educating others via public speaking, workshops, or her Live It Well Nutrition Youtube channel. Find her at liveitwellnutrition.com or on Instagram @liveitwellnutrition

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