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Published on November 19, 2019

sweet potato casserole with pecan oat topping

Recipe: Sweet Potato Casserole

With plenty of fiber and vitamins, sweet potatoes can play a delicious-yet-nutritious role in your holiday side-dish world. Avera Integrative Medicine's Ideal Living team adapted this approach for you to try.

Sweet Potato Casserole

Serves 8-10 people 

Ingredients

  • 3 pounds sweet potatoes, about 3 large or 5 medium (go all out and get organic – I mean it is Thanksgiving)
  • 2 tablespoons pure maple syrup
  • ½ cup unsweetened almond milk or coconut milk
  • 1 tablespoons vanilla extract
  • 1 egg (Omit to make vegan version)
  • 1 teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • Pinch ground ginger – more for zip
  • ¼ teaspoon salt
  • ½ teaspoon turmeric (optional but why not add more anti-inflammatory spices?)

Topping

  • ¼ cup almond flour (or gluten-free flour)
  • ⅓ cup rolled oats (gluten-free if you can)
  • ⅓ cup coconut sugar
  • ½ cup chopped pecans
  • 3 tablespoons ghee or coconut oil melted

Directions

  1. Preheat oven to 400 degrees F. Wash sweet potatoes and use a fork to poke holes in. Bake in oven 45-60 minutes or until fork tender.
  2. Lower oven to 350 degrees F.
  3. Using a healthy product, grease an 8- by 8-inch (or 2 quart) oven-safe baking dish.
  4. Cut sweet potatoes up and place in big mixer bowl – mix in maple syrup, almond milk, vanilla, egg, cinnamon, nutmeg, ginger, turmeric and salt. Beat with a mixer/ beater until smooth. (You can remove the skins or leave them on.)
  5. Pour into prepared baking pan and smooth top.

Topping

  1. Whisk together flour, oats, sugar, and pecans. Use a fork to stir in melted Ghee or oil until a nice crumb forms. Sprinkle all over the top of sweet potato mixture
  2. Bake for 25-30 minutes or until the top is slightly golden brown. Remove from oven and let cool 5-10 minutes.

Modified from a recipe at Ambitiouskitchen.com.

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