Wednesday, November 30, 2022
HomeLiving 2Healthy Eating / NutritionSWEET POTATO CASSEROLE | healthy recipe with a delicious pecan oat crumble

SWEET POTATO CASSEROLE | healthy recipe with a delicious pecan oat crumble

This healthy sweet potato casserole made with a crunchy pecan oat crumble topping is a lightened-up version of the classic. Creamy spiced sweet potato topped with a crunchy, nutty crumble is the perfect side dish for your holiday table. This recipe is packed with flavor and can easily be made vegan and gluten-free!

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TIME STAMPS
0:00 Intro
0:30 Prepping the sweet potatoes
1:52 Seasoning the sweet potatoes
2:48 Mashing the sweet potatoes
3:21 Making the pecan oat crumble
4:07 Using fresh nutmeg
4:50 Adding crumble to sweet potato mash
5:26 Baking the casserole
5:44 Serve and enjoy!

SWEET POTATO CASSEROLE
3 pounds (1.3kg) sweet potatoes peeled and cut into 2-inch pieces
¼ cup unsweetened oat milk or other non-dairy milk
2 tablespoons butter can use vegan, as needed
¾ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
¼ teaspoon ground nutmeg
1/8 teaspoon ground cloves
¼ teaspoon ground cinnamon
Topping:
½ cup (45g) rolled oats
¼ cup (28g) fine almond flour
2 tablespoons (30g) coconut sugar
⅓ cup (40g) chopped pecans
½ teaspoon kosher salt
1/8 teaspoon ground nutmeg
¼ cup (60ml) melted butter or liquid coconut oil

Put the sweet potatoes in a large saucepan and cover with water. Bring to a boil and cook until very soft, 20-25 minutes.

Preheat the oven to 350 degrees.

Drain the sweet potatoes, return them to the pan or transfer them to a large mixing bowl. Add the oat milk, butter, salt, pepper, nutmeg, cloves, and cinnamon. Mash until smooth, with a potato masher, or puree with an immersion blender. Scrape the mixture into a 3-quart baking dish and smooth the top.

Make the topping: Combine the oats, almond flour, coconut sugar, pecans, salt and nutmeg in a medium bowl. Stir in the butter until the mixture clumps together.
pecan crumble topping in a small bowl

Sprinkle the topping over the sweet potatoes in an even layer. Bake the casserole in the preheated oven 25-30 minutes, until the topping is crisp and golden brown.

Notes
Make ahead – Assemble the casserole in the baking dish with the topping or store the topping separately and add just before baking, cover and keep refrigerated up to 1 day ahead of baking.

Storing leftovers – store any leftover healthy sweet potato casserole covered in the baking pan or in separate, airtight containers in the fridge for up to four days.

To reheat – simply rewarm a portion of the casserole in the microwave, or feel free to reheat the entire baking dish if you’d like to warm up more than one serving.

NUTRITIONAL ANALYSIS
Serving: 1serving | Calories: 308kcal | Carbohydrates: 43g | Protein: 5g | Fat: 14g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.3g | Cholesterol: 23mg | Sodium: 535mg | Potassium: 617mg | Fiber: 7g | Sugar: 10g | Vitamin A: 24415IU | Vitamin C: 4mg | Calcium: 79mg | Iron: 2mg

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#sweetpotatocasserole #healthysweetpotatocasserole #sweetpotatorecipe

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