Looking for a new addition to your holiday dinner menu? We have a tasty Casserole recipe which uses the most natural of sweeteners to boost flavor!
Looking for a new addition to your holiday dinner menu? We have a tasty Casserole recipe which uses the most natural of sweeteners to enhance the flavor! Other than being naturally sweet these potatoes are packed with tons of vitamins and minerals.
Food and nutrition expert Frances Largeman-Roth shares her version of sweet potato casserole. This healthier, light recipe includes sweet potatoes, unsweetened almond milk, brown sugar, ground nutmeg, ground cinnamon, vanilla extract, eggs, pecans, salt, and mini marshmallows.
Take two pounds of sweet potatoes, peel them, cube them and cover in water to bring to a boil for about 20-25 minutes.
In a bowl take three quarters of a cup of unsweetened almond milk, half a cup of brown sugar, half a teaspoon of vanilla extract, a quarter teaspoon each of nutmeg and cinnamon and one egg. Add in sweet potatoes and blend.
Once whipped, take a 9 x 13 tray and spray with cooking spray. Transfer potatoes into dish. Top with pecans and mini-marshmallows. Place in oven at 375 degrees for 20 minutes. This is a healthy and sweet Christmas dish to enjoy with your family and friends.
Sweet potatoes pose many nutritional benefits, all because they are sweet doesn't mean it will cause your blood sugar to spike, the natural sugars are slowly released into the blood stream giving you an even balance. These potatoes are rich in potassium and dietary fibers which are great if you suffer from digestive problems!
- 2 pounds sweet potatoes, peeled and chopped
- ¾ cup unsweetened almond milk
- ½ cup packed brown sugar
- ¼ teaspoon ground nutmeg
- ¼ teaspoon ground cinnamon
- 1 ½ teaspoons vanilla extract
- 1 egg
- 1 cup pecans, toasted and chopped
- 1 ⅓ cups mini marshmallows
- ¼ teaspoon salt
InstructionsPreheat oven to 375º Fahrenheit. Spray a 9 x 13 inch baking dish with cooking spray and set aside. Place potatoes in a large stock pot and cover with water. Bring to a boil, reduce heat, and simmer for 25 to 30 minutes, until fork tender. Drain and transfer to a large bowl. To the bowl with the sweet potatoes, add the almond milk, brown sugar, spices, and vanilla extract. Beat with an electric mixer on medium-high until fairly smooth. Add the egg and beat again until incorporated. Transfer potato mixture to the prepared dish. Sprinkle the pecans evenly over the surface of the potatoes, followed by the marshmallows and salt. Bake for 25 minutes, until the marshmallows have melted. NOTE: You can toast the pecans whole in the oven or a toaster oven at 375º for 6 minutes. Serves 12
Nutrition Information Based on a Single Serving
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Frances Largeman-Roth is a nutritionist and cookbook author in New York City.
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Today I'm making my version of a sweet
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It seems like every family has a beloved
sweet potato casserole recipe and
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most of them are not so healthy.
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So what I did is I took all the best parts
of the sweet potato casserole, but
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I lightened it so
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that you don't have to feel guilty at all
about enjoying this great seasonal recipe.
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So I've taken two pounds of sweet
potatoes, and I've cooked them.
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Just peel them, cube them, cover them in
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Simmer them for about 25 to 30 minutes
until they're tender.
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And then put them in a bowl.
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And then we're gonna start to add our
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I have three-quarters of a cup of almond
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[SOUND] And this is unsweetened almond
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And then half a cup of brown sugar, packed
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And one and a half teaspoons of pure
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And then we still want those warm fall
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we're gonna add a quarter teaspoon each of
nutmeg and cinnamon.
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[SOUND] And then one egg to hold it all
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01:11.087 --> 01:13.327
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Let's get blending.
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[SOUND] I have whipped up my sweet
potatoes with the almond milk,
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brown sugar, and the seasonings.
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And I have a 9 by 13 inch pan here that
I've sprayed with cooking spray.
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So, all we're gonna do is transfer our
potatoes into the dish.
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And they don't have to be perfectly,
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If there are a couple of lumps, not a
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And, our oven is at 375, so all we have to
do now is just smooth it out,
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and top it, and pop it back in the oven.
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I like to do the pecans first.
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And what I've done is I've actually put in
a quarter teaspoon of
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salt with the pecans which I've already
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So they get even nuttier and
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more flavorful when you do that, which is
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[SOUND] And then, the piece de resistance,
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the mini marshmallows, although you could
leave those off.
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We're gonna pop this in the oven.
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My sweet potato casserole has been baking
in the oven for 25 minutes.
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It should be totally gooey, ooey on top.
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Let's take a look and see where it's at.
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That is pretty ooey, gooey and beautiful.
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But of course, the proof is always in the
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So let's give it a try.
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Mm, that's a real treat.
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This is Healthy Holidays, I'm Francis
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Thanks so much for joining me and I'll see
you next time.
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