If you're looking for a healthy and delicious dish that's perfect for any occasion, look no further than this healthy sweet potato casserole. This dish is packed with nutrients and flavor, making it the perfect addition to your meal. Not only is it easy to make, but it's also a crowd-pleaser that everyone will love.
I was looking for a healthier alternative to the traditional sweet potato casserole, which is typically loaded with sugar and butter. I came across this recipe and was intrigued by the use of coconut oil and almond milk instead of butter and cream.
I followed the recipe exactly, boiling the sweet potatoes until they were tender and then mashing them with the coconut oil, almond milk, maple syrup, cinnamon, nutmeg, and salt. The sweet potato mixture turned out creamy and delicious, with just the right amount of sweetness and spice.
I then topped the sweet potato mixture with a mixture of chopped pecans and coconut sugar, which added a nice crunch and a touch of sweetness to the dish. I baked it in the oven until the pecans were toasted and the sweet potato mixture was heated through.
The end result was a delicious and nutritious dish that my whole family loved. It was the perfect side dish for our holiday meal, and I felt good knowing that it was a healthier alternative to the traditional version. Since then, I've made this healthy sweet potato casserole several times and it's become a staple in our household.
- 4 large sweet potatoes, peeled and cubed
- ¼ cup coconut oil
- ¼ cup almond milk
- 2 tablespoons maple syrup
- ½ teaspoon cinnamon
- ¼ teaspoon nutmeg
- ¼ teaspoon salt
- ½ cup chopped pecans
- ¼ cup coconut sugar
How to make healthy sweet potato casserole:
- Preheat the oven to 375°F.
- In a large pot, bring the sweet potatoes to a boil and cook until tender.
- Drain the sweet potatoes and transfer them to a mixing bowl.
- Add the coconut oil, almond milk, maple syrup, cinnamon, nutmeg, and salt to the mixing bowl with the sweet potatoes.
- Mash the sweet potatoes until they are smooth and creamy.
- Transfer the sweet potato mixture to a baking dish.
- In a separate bowl, mix together the chopped pecans and coconut sugar.
- Sprinkle the pecan mixture evenly over the sweet potato mixture.
- Bake the casserole for 20-25 minutes or until the pecans are toasted and the sweet potato mixture is heated through.
How to store it:
Once the casserole has cooled, cover it tightly with plastic wrap or foil and store it in the refrigerator. It will last for up to 3-4 days.
How to reheat it:
To reheat the casserole, preheat the oven to 350°F and bake for 15-20 minutes, or until heated through.
There are several variations you can try to make this healthy sweet potato casserole your own.
You can add a sprinkle of brown sugar or honey to the pecan mixture for a sweeter flavor.
You can also add a dash of cayenne pepper for a bit of heat.
Experiment with different spices and nuts to create your own unique twist on this classic dish.
Make sure to cut the sweet potatoes into evenly sized cubes so that they cook evenly.
If you don't have coconut oil, you can use butter or ghee instead.
To make this dish vegan, use plant-based milk instead of almond milk and maple syrup instead of honey.
This healthy sweet potato casserole is a nutritious dish that's packed with vitamins and minerals. One serving (⅛th of the recipe) contains approximately:
- Calories: 199
- Fat: 11g
- Carbohydrates: 24g
- Fiber: 3g
- Protein: 2g
- These values may vary depending on the specific ingredients and brands used.
Can I use regular milk instead of almond milk?
Yes, you can use regular milk if you prefer.
Can I use a different type of nut instead of pecans?
Yes, you can use any type of nut that you like.
Can I make this dish ahead of time?
Yes, you can prepare the casserole in advance and store it in the refrigerator until you're ready to bake it. Just make sure to cover it tightly with plastic wrap or foil.
In conclusion, this healthy sweet potato casserole is a delicious and nutritious dish that's perfect for any occasion. It's easy to make, packed with flavor, and a great way to incorporate more vegetables into your diet. Try out this recipe and experiment with different variations to find your own perfect version.