Healthy Sweet Potato Casserole
Sweet potatoes have an excellent nutritional profile, making them a great addition to your holiday meal. They are high in fiber, are anti-inflammatory and have antioxidants. They are also a good source of Vitamin A. This is a lightened up version of the traditional sweet potato casserole. This recipe can easily be adjusted to vegan and gluten free.
Ingredients
Sweet Potatoes:
- About 4-5 very large sweet potatoes
- ½ cup unsweetened almond milk or nonfat milk
- 2 ½ tablespoons maple syrup
- 1 tablespoon vanilla extract
- 1 egg (optional)
- ¼ teaspoon salt
- 1 teaspoon cinnamon
- ½ teaspoon nutmeg
- ¼ teaspoon ginger
Topping:
- 1/3 cup old-fashioned rolled oats
- ¼ cup flour or gluten free oat flour
- 1/3 cup packed brown sugar or brown sugar substitute.
- ½ cup chopped pecans
- 3 tablespoons melted butter
- ¼ teaspoon salt
- 1 tablespoon maple syrup
Instructions:
- Preheat oven to 375 degrees. Lightly coat a deep dish pie pan with non-stick cooking spray. Set aside.
- Wash the sweet potatoes and use a fork to poke holes all over the potatoes. Place them on a backing sheet lined with foil. Roast for about 1 hour or until the potatoes are fork tender. Allow to cool for 5-10 minutes.
- Cut open sweet potatoes and discard the skin. Cut the potatoes into large chunks and place into the bowl of a standing mixer fitted with the paddle attachment or a large mixing bowl.
- Add in milk, maple syrup, vanilla extract, egg, salt, cinnamon, nutmeg and ginger. Beat until smooth, adding a splash more milk if you want them to be creamier. Transfer to the prepared baking dish and smooth the top with the back of a spatula.
- In a separate bowl, whisk together oats, flour, brown sugar, pecans, salt and maple syrup. Use a fork to stir in melted butter until moist and evenly mixed. Sprinkle over the sweet potatoes.
- Bake for 25-30 minutes or until the top is slightly golden brown. Serves 8
Nutrition Facts:
Total calories: 253, Carbohydrates: 37gm, Fiber: 3.5gm, Protein: 4.5gm, Total fat: 9.9gm, Monounsaturated fat: 4gm, Saturated: 3.4gm, Cholesterol: 32mg, Sodium: 235mg
