Sweet potato casserole is a favorite during the holiday season! Typical sweet potato casserole often comes with a heavy dose of sugar and high fructose corn syrup marshmallows. However, it’s possible to enjoy a healthier version of this classic without sacrificing flavor. Here’s how you can make a nutritious sweet potato casserole that will impress your family and friends.
The Benefits of Sweet Potatoes
Sweet potatoes are packed with nutrients. They are an excellent source of vitamins A and C, fiber, and antioxidants. This versatile root vegetable can enhance your health in several ways, including:
- Boosting Immune Function: The high levels of vitamin A found in sweet potatoes can help strengthen the immune system.
- Supporting Digestive Health: The fiber content aids in digestion and promotes a healthy gut.
- Regulating Blood Sugar: Sweet potatoes have a low glycemic index, providing a steady release of energy and helping to stabilize blood sugar levels.
Ingredients for a Nutritious Casserole
To create a healthy sweet potato casserole, consider using the following ingredients instead of the traditional ones:
- Mashed Sweet Potatoes: Start with steamed or roasted sweet potatoes. They can be mashed for a creamy texture without the need for excess butter or cream.
- Natural Sweeteners: Instead of granulated sugar, opt for natural sweeteners like maple syrup or honey. These can add a touch of sweetness without overwhelming the dish.
- Nut Butters or Coconut Milk: For creaminess, try adding almond butter or a splash of coconut milk. These ingredients enhance the flavor while adding healthy fats.
- Whole Grains or Oats: For a crunchy topping, mix oats with a little cinnamon and nutmeg. It adds a beautiful texture and more fiber to the dish.
- Nuts and Seeds: Chopped pecans or walnuts not only add crunch but also provide healthy fats and protein.
This healthier sweet potato casserole is perfect for family gatherings or holiday dinners. It brings a delightful sweetness to your plate while keeping the nutritional content high. Serve it alongside your favorite lean proteins and green vegetables for a balanced meal.
Healthy Sweet Potato Casserole
Ingredients
- 8 sweet potatoes
- 3 tbsp maple syrup
- 1 tsp ground cinnamon
- ¾ tsp sea salt
- 1 pinch ground nutmeg
- 1 tsp pure vanilla extract
- 6 tbsp unsalted butter grass fed, organic
- 2 eggs
- 1 cup pecans
- 1 cup marshmallows Dandy's or Max Mallow brand
Instructions
- Preheat the oven to 400° F.
- Take a fork and poke each sweet potato all around. Rub each potato with a little bit of oil or butter and place them on a baking sheet. Bake for about 45-60 minutes or until tender.
- Alternativaely you can cook potatoes in an instant pot. Directions: Place the stainless steel trivet into the Instant Pot, then place the potatoes on top. Add 1 cup water. Lock the lid of the Instant Pot. Place the pressure knob to “Sealing” position. Press the Pressure Cook button, making sure the “High Pressure” setting is selected, and set the time for 16 minutes. Natural release for 10 minutes then vent any remaining steam by moving the knob to “Venting” Open the lid and carefully remove the hot sweet potatoes with tongs. Go to step 4 now.
- Scoop out the insides of the sweet potatoes and place in a mixing bowl. Add 2 tbsp maple syrup, cinnamon, nutmeg, ½ teaspoon salt, vanilla, ½ stick butter and eggs.
- Blend with a hand mixer until well combined.
- Place the sweet potato mix in a casserole dish and bake for 30 minutes.
- While the sweet potatoes are baking, in a small bowl, mix together the pecans, remaining tablespoon of maple syrup, ¼ teaspoon salt and remaining 2 tablespoons of butter. Set aside.
- When done, take the casserole dish out of the oven and turn the oven to broil. Top the casserole with the pecans (and optional Trader Joe's, Dandy or Max Mallow brand marshmallows) and place back in the oven for 2-3 minutes.
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