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Sweet Potato Casserole

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! 

 

Ingredients
  • 2 pounds sweet potatoes, peeled and chopped
  • ½ cup packed brown sugar
  • ¼ teaspoon ground cinnamon
  • 1 egg
  • 1 ⅓ cups mini marshmallows
  • ¾ cup unsweetened almond milk
  • ¼ teaspoon ground nutmeg
  • 1 ½ teaspoons vanilla extract
  • 1 cup pecans, toasted and chopped
  • ¼ teaspoon salt
Method
Preheat oven to 375° 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 375° for 6 minutes. Serves 12
Frances Largeman Roth

This video features Frances Largeman Roth. Frances Largeman-Roth, RD, is a best-selling author and nationally recognized health expert.

Duration: 03:07.

Difficulty: Easy

Nutrition Information

Recipe Serves 12
Nutrition Information Based on a Single Serving
Amount Per Serving% Daily Value*
Calories
175
8.75% Complete
9%
Fat
7g
10.7692307692% Complete
11%
Cholesterol
16mg
5.33333333333% Complete
5%
Sodium
89mg
3.86956521739% Complete
4%
Carbohydrates
27g
20.9302325581% Complete
21%
Fiber
3g
12.0% Complete
12%
Sugar
16g
32.0% Complete
32%
Protein
3g
5.88235294118% Complete
6%
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Dietary Needs

Lower Sodium
Lower Sodium
Dairy Free
Dairy Free
Gluten Free
Gluten Free
Lower Cholesterol
Lower Cholesterol
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