Everyday Sweet Potato Casserole: Made with healthier ingredients, so it’s better for you!
Holiday meals often include some of our favorite dishes, but unfortunately we must restrain ourselves , having those only on special occasions. They are usually labor intensive, high in calories and challenging to fit into a regular day’s menu. Well, some exceptions needed to be made, and that was the case with sweet potato casserole. A traditional holiday recipe for sweet potatoes includes generous amounts of brown sugar, heavy cream, and almost always end with a pecan and marshmallow topping that makes this casserole more fitting of a dessert table than dinner!
Sweet potatoes are a better source of fiber than white potatoes, but what makes them a nutrient- rich tuber is their deep orange color.
That characteristic color (at least here in North America, because a fun fact is that the more common variety of sweet potato in South America, for example, is purple!) is the source of sweet potatoes’ vitamin A content. This powerful antioxidant (carotenoids) has anti-aging properties, aids cancer prevention and helps protect good eyesight. Just one large sweet potato contains more than 100% of the daily recommended intake for Vitamin A according to the U.S. Food and Drug Administration. They are high in vitamin B5, B6, thiamin, niacin and riboflavin. These are all good reasons for us to enjoy sweet potato casseroles all year round!
Let’s not allow the nutrients in sweet potatoes be overshadowed by the heaping amount of sugar that the holiday casserole recipes are famous for. Instead, by swapping brown sugar for Once Again Killer Bee Honey, you’ll need a lesser amount ls to sweeten the recipe and add the benefits of honey, such as its immune- boosting qualities. There is also no need to add heavy cream; instead, using a hand mixer or blender, the trick is to puree the sweet potatoes while still warm to achieve creaminess. You won’t miss the marshmallows when you top your casserole with pecans, cinnamon, and just a little brown sugar (optional).
Simple changes make this Everyday Sweet Potato Casserole fit for any day! Add this recipe to your collection to serve with grilled salmon and a side of broccoli, for example. It also goes well with baked chicken and a spinach salad, there are just so many choices!
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Everyday Sweet Potato Casserole
Carolina Jantac, MS, RD, LD
- 3 lbs. sweet potatoes
- 1 large egg
- 1 teaspoon salt
- 1/3 cup Once Again Killer Bee Honey
- 1 teaspoon cinnamon
- ¼ teaspoon nutmeg
- 1/8 teaspoon ginger
- 1/3 cup chopped pecans
- ½ teaspoon cinnamon
- 1 tablespoon brown sugar optional
- Wash and peel potatoes, and then chop them into cubes and steam until soft. Place them in a bowl, and while still warm, puree, using a hand mixer or blender.
- You may add a couple of tablespoons of water if needed, but when pureed while still warm, you will most likely not need any additional water. Now add a beaten egg, honey, cinnamon, nutmeg, ginger, salt and mix well. Place in bake- safe dish — 8×8 works well.
- The topping is the mixture of the pecans, sugar and brown sugar. Sprinkle on top of the sweet potato and bake, covered in foil, in a an oven preheated at 350F for about 45 minutes. Serve warm!