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Sweet Potato Casserole

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Sweet potato casserole is a favorite at our house at Thanksgiving. Every once in a while I will make this as a side dish, but the original recipe was far more decadent. Finally I decided to make it healthier so we can enjoy it more often. I took some of the fat and sugar out of the casserole, and the topping has less butter and more nutritious ingredients. Sweet potatoes are a great source of fiber, Vitamin A and Vitamin C. The topping adds more fiber, omega 3 fatty acids and other nutrients.

To make this recipe gluten-free, omit wheat germ and use a brown rice flour or other gluten-free flour substitute.

Ingredients

Food
Amt
Units
Prep
Notes
2.5 pounds sweet potatoes
sweet potatoes
2.5
pounds
⅓ cups brown sugar
brown sugar
cups
¼ cups milk (Can use dairy-free milk substitute)
milk
¼
cups
Can use dairy-free milk substitute
1 eggs
eggs
1
TOPPING INGREDIENTS
TOPPING INGREDIENTS
¼ cup brown sugar
brown sugar
¼
cup
½ cup pecans (finely chopped)
pecans
½
cup
finely chopped
1 tablespoon wheat germ (can omit for gluten-free recipe)
wheat germ
1
tablespoon
can omit for gluten-free recipe
1 tablespoon flax meal
flax meal
1
tablespoon
¼ cup white whole wheat flour (can use all purpose flour, or gluten-free flour substitute)
white whole wheat flour
¼
cup
can use all purpose flour, or gluten-free flour substitute
2.5 tablespoon butter, chilled (can use dairy-free butter substitute)
butter
2.5
tablespoon
chilled
can use dairy-free butter substitute

Method

Wash and peel sweet potatoes and cut into large chunks. Place in a pot over high with water and bring to a boil. Lower to simmer until potatoes are fork tender, about 30-40 minutes. Preheat oven to 350 degrees. Drain water and place in a mixer or food processor. Beat or pulse until smooth. Add brown sugar, milk and egg and mix until combined.

Place in a 9×9 baking dish or small casserole dish. In a medium sized bowl combine all the topping ingredients with your hands, creating a crumble by breaking apart the butter. Sprinkle topping on top of the sweet potatoes. Bake in the oven about 25 minutes.

Babyfood Option:

After boiling sweet potatoes, purée and set aside a portion for baby. This is a great "Stage 1" food. A more advanced eater who has already been exposed to egg can be served the finished casserole without the crunchy topping.

Prep time
45 min
Cook time
25 min
Yields/Serves:
8 servings

Yum Ratings

😫😟😐😀😍 “Yum. Needs more topping!” —Zane, age 8
😫😟😐😀😍 “Super Yum! I love it because it’s orange!” —Asa, age 4
😫😟😐😀😍 “It’s okay” —Maria, age 10
😫😟😐😀😍 “Yuck!” —Anna age 9
😫😟😐😀😍 “OK” —Mark age 8
😫😟😐😀😍 “OK” —Alexander, age 8
😫😟😐😀😍 “Yuck!” —Pearl, age 10
😫😟😐😀😍 "I like the crumbly topping. It's healthy comfort food." —Daryle, a grown up
😫😟😐😀😍 "This is out of this world!" —Heidi, a grown up