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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

See Table See List

2.5 pounds sweet potatoes

sweet potatoes

2.5

pounds

⅓ cups brown sugar

brown sugar

⅓

cups

¼ cups milk (Can use dairy-free milk substitute)

milk

cups

Can use dairy-free milk substitute

1 egg

eggs

TOPPING INGREDIENTS

¼ cup brown sugar

brown sugar

cup

½ cup pecans (finely chopped)

pecans

cup

finely chopped

1 tablespoon wheat germ (can omit for gluten-free recipe)

wheat germ

tablespoon

can omit for gluten-free recipe

1 tablespoon flax meal

flax meal

tablespoon

¼ cup white whole wheat flour (can use all purpose flour, or gluten-free flour substitute)

white whole wheat flour

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