We have absolutely fallen in love with sweet potatoes at our house. I never had much exposure to them growing up – only at Thankgiving when someone would bring a sweet potato casserole topped with golden brown marshmellows.  And although I would sneak a little of the topping off the dish, I always preferred to stick with the familiar bowl of Russet mashed potatoes.

Our love of sweet potatoes sparked an interest in making this holiday classic dish makeover
Our love of sweet potatoes sparked an interest in making this holiday classic dish makeover

That changed about a year ago when we added baked sweet potatoes to our dinner menu.  We found out that the potatoes have terrific nutritional value and they were sweet and moist enough that we did not need to add any butter (or brown sugar) to them.  They were delicious straight out of the oven.

So in preparation for the winter and holidays, I wanted to find a way to make a traditional sweet potato casserole without all the added calories but not sacrifice the taste.  That is exactly what this recipe does – all while using no dairy products and only natural sweetners.  Of course, the addition of the chopped pecans still allows for that familiar crunch while enjoying this guilt free side dish.  Who needs the extra calories around the holidays anyway?

Sweet Potato Casserole

12 servings

Sweet potatoes are easy to peel and are fork tender in about 10-15 minutes when boiled.
Sweet potatoes are easy to peel and are fork tender in about 10-15 minutes when boiled.
Bake for 15 minutes or until the top is brown.
Folr a smaller portion, use half of the ingredients and use a 8×8 baking dish.

Ingredients:
4 large sweet potatoes
1/2 cup canned coconut milk
1 Tbsp. coconut oil
1-2 Tbsp. maple syrup
1 tsp cinnamon
1/2 tsp nutmeg
juice of half an orange

Topping:
3/4 cup chopped raw pecans
1 tsp cinnamon
1 Tbsp maple syrup
1 tsp melted coconut oil

Instructions:

preheat oven to 350°F

  1. Bring a large pot of water to a boil . While water comes to a boil, peel and dice sweet potatoes into large chunks.
  2. Add sweet potato chunks to the boiling water. Boil until fork tender about 10-15 minutes.
  3. Drain potatoes and place into a large mixing bowl. Add all ingredients (minus the topping ingredients) to the bowl. Using a whisk attachment,  mix until desired consistency is reached. We like to leave small chunks of potatoes rather than blending completely smooth.
  4. In a small bowl, combine all topping ingredients until pecans are well coated.
  5. Dump sweet potatoes into an oven safe dish and top with the pecan topping.
  6. Bake in preheated oven until topping is browned–about 15 minutes. Serve warm.

Enjoy!

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Sweet Potato Casserole
Serves 12
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Ingredients
  1. 4 large sweet potatoes
  2. 1/2 cup canned coconut milk
  3. 1 Tbsp. coconut oil
  4. 1-2 Tbsp. maple syrup
  5. 1 tsp cinnamon
  6. 1/2 tsp nutmeg
  7. juice of half an orange
Topping
  1. 3/4 cup chopped raw pecans
  2. 1 tsp cinnamon
  3. 1 Tbsp maple syrup
  4. 1 tsp melted coconut oil
Instructions
  1. preheat oven to 350°F
  2. Bring a large pot of water to a boil . While water comes to a boil, peel and dice sweet potatoes into large chunks.
  3. Add sweet potato chunks to the boiling water. Boil until fork tender about 10-15 minutes.
  4. Drain potatoes and place into a large mixing bowl. Add all ingredients (minus the topping ingredients) to the bowl. Using a whisk attachment, mix until desired consistency is reached. We like to leave small chunks of potatoes rather than blending completely smooth.
  5. In a small bowl, combine all topping ingredients until pecans are well coated.
  6. Dump sweet potatoes into an oven safe dish and top with the pecan topping.
  7. Bake in preheated oven until topping is browned--about 15 minutes. Serve warm.
Notes
  1. Recipe courtesy of Old World Garden Farms
Old World Garden Farms http://oldworldgardenfarms.com/

Mary and Jim

 

12 thoughts on “Sweet Potato Casserole Recipe, A Healthy & Delicious Side Dish

  • November 16, 2015 at 8:21 am
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    I have seen some slow cooker sweet potato casserole recipes. Do you think this would be ok if cooked in a slow cooker?

  • November 12, 2015 at 8:03 am
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    One more question… do you think this would cook well in a slow cooker?

  • November 11, 2015 at 11:17 pm
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    In Canada, we just bake them like a regular baked potatoe, cut open, add a bit of butter and eat! You can also cut in chunks, drizzle olive oil then bake and eat. We have never added anything! They are sweet to begin with.

  • November 11, 2015 at 10:12 am
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    What size dish does this take? It sounds so good. Thanks for posting the recipe.

    • November 11, 2015 at 10:27 am
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      You can use about any size – I typically use a 9×13 dish for the full size recipe. I hope you enjoy it!

  • November 11, 2015 at 10:03 am
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    I like the fact it is non-dairy. Thanks! I will try it.

    • November 11, 2015 at 10:09 am
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      Thanks – we do get a lot of requests for non-dairy recipes so we were happy to share this one!

  • November 11, 2015 at 8:43 am
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    I don’t add any butter or oil to mine anyway. I use 1% milk also. I put unsweetened crushed pineapple and unsweetened coconut in mine. This was my mother’s way to make it except… lots of butter, sweetened pineapple and coconut. Ha!!

  • November 11, 2015 at 8:03 am
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    Does the coconut milk and oil give any coconut flavor to the casserole?

    • November 11, 2015 at 8:55 am
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      Not at all – I am not a fan of coconut and it’s such a small amount that I can’t even taste it.

      • November 11, 2015 at 6:21 pm
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        Thank you. I have a coconut hater in the family, but she loves sweet potatoes so I wouldn’t want to ruin it for her.

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