Whole Foods Sweet Potato Casserole Recipe

April 27, 2023 Post a Comment

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Lightened Up Sweet Potato Casserole Food with Feeling from foodwithfeeling.com

Description

This sweet potato casserole recipe is a healthy and delicious alternative to the traditional sweet potato casserole. Made with whole foods, this dish is packed with nutrients and flavor. It's perfect for Thanksgiving, Christmas, or any occasion where you want to serve something special.

Prep Time

The prep time for this recipe is about 20 minutes.

Cook Time

The cook time for this recipe is about 45 minutes.

Ingredients

For the sweet potato filling:

4 medium sweet potatoes, peeled and cubed
1/2 cup pure maple syrup
1/2 cup almond milk
2 tablespoons coconut oil
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon sea salt

For the topping:

1/2 cup whole wheat flour
1/2 cup rolled oats
1/2 cup chopped pecans
1/3 cup coconut sugar
1/4 cup coconut oil, melted
1/2 teaspoon cinnamon
1/4 teaspoon sea salt

Equipment

Large pot
9x13 inch baking dish
Mixing bowl
Measuring cups and spoons
Whisk
Spatula

Method

1. Preheat the oven to 375°F. 2. Bring a large pot of water to a boil. Add the sweet potatoes and cook until tender, about 10-12 minutes. 3. Drain the sweet potatoes and transfer them to a mixing bowl. 4. Add the maple syrup, almond milk, coconut oil, cinnamon, nutmeg, and sea salt to the mixing bowl. Use a whisk to mash and mix everything together until smooth. 5. Pour the sweet potato mixture into a 9x13 inch baking dish. 6. In a separate mixing bowl, combine the whole wheat flour, rolled oats, chopped pecans, coconut sugar, coconut oil, cinnamon, and sea salt. Mix everything together until crumbly. 7. Sprinkle the topping evenly over the sweet potato mixture. 8. Bake the casserole for 25-30 minutes, or until the topping is golden brown and the sweet potato filling is hot and bubbly. 9. Let the casserole cool for a few minutes before serving.

Notes

This sweet potato casserole can be made ahead of time and stored in the refrigerator until ready to bake. If you want to make it ahead of time, prepare the sweet potato filling and topping separately, then store them in airtight containers in the refrigerator. When you're ready to bake the casserole, assemble it and bake as directed.

Nutrition Info

This recipe makes 12 servings. Each serving contains approximately:

Calories: 259
Carbohydrates: 32g
Protein: 3g
Fat: 14g
Saturated Fat: 6g
Sodium: 166mg
Potassium: 239mg
Fiber: 3g
Sugar: 15g
Vitamin A: 10769IU
Vitamin C: 2mg
Calcium: 59mg
Iron: 1mg

Recipe Tips

- If you don't have almond milk, you can use another non-dairy milk like soy milk or oat milk. - If you don't have coconut sugar, you can use brown sugar instead. - If you don't have pecans, you can use chopped walnuts or almonds. - If you want to make this recipe gluten-free, use gluten-free flour and oats for the topping.