INGREDIANTS:
Sweet Potato Mixture -
*Sweet Potatoes*: 4 large, peeled and cut into chunks
*Milk*: 1/2 cup almond or skim milk
*Egg*: 1 large
*Vanilla Extract*: 1 teaspoon
*Cinnamon*: 1 teaspoon
*Nutmeg*: 1/4 teaspoon
*Salt*: 1/4 teaspoon
*Maple Syrup or Honey*: 1/4 cup
TOPPING:
*Chopped Pecans*: 1/2 cup
*Rolled Oats*: 1/2 cup
*Cinnamon*: 1/2 teaspoon
*Maple Syrup or Honey*: 2 tablespoons
*Coconut Oil or
Unsalted Butter*: 2 tablespoons, melted
INSTRUCTIONS:
1. *Preheat Oven*: Preheat your oven to 375°F (190°C).
2. *Boil Sweet Potatoes*: Place sweet potato chunks in a large pot of boiling water. Boil until they are
fork-tender, about 15-20 minutes.
3. *Prepare Sweet Potato Mixture*: Drain sweet potatoes and return them to the pot. Add milk, beaten egg, vanilla extract, cinnamon, nutmeg, salt, and maple syrup or honey. Mash and mix until smooth.
4. *Prepare Topping*: In a small bowl, mix together chopped pecans, rolled oats, cinnamon, maple syrup or honey, and melted coconut oil or butter until well combined.
5. *Assemble
Casserole*: Transfer the sweet potato mixture into a 9x13 inch (23x33 cm) baking dish. Evenly sprinkle the pecan-oats topping over the sweet potato mixture.
6. *Bake*: Bake in the preheated oven for 25-30 minutes, or until the topping is golden and crispy.
7. *Serve*: Allow the casserole to cool slightly before serving.
Estimated Nutritional Information per Serving -
*Calories*: 200-250 kcal
*Protein*: 3-5 g
*Carbohydrates*: 30-35 g
Dietary Fiber:
4-5 g
Sugars: 10-15 g
*Fat*: 7-10 g
Saturated Fat: 2-3 g
*Cholesterol*: 20-30 mg
*Sodium*: 50-100 mg
Key Nutrients -
High in Vitamin A (from sweet potatoes) -
Moderate Vitamin C (from sweet potatoes) -
Low to moderate Calcium (from milk and sweet potatoes) -
Low to moderate Iron (from oats and sweet potatoes)
Enjoy this nutritious and delicious sweet potato casserole as part of your meal!
It's a perfect balance of natural sweetness and savory flavors, ideal for a wholesome holiday dish.
Happy Thanksgiving!
