Sweet Potato Casserole
14 ingredients · 90 minutes · 8 servings
Ingredients
- 5 Sweet Potato (medium)
- 2 1/2 tbsp Maple Syrup
- 1/2 cup Cow’s Milk, Whole
- 1 tbsp Vanilla Extract
- 1 Egg
- 1 tsp Cinnamon
- 1/4 tsp Nutmeg
- 1/8 tsp Ground Allspice
- 1/4 tsp Sea Salt
- 1/4 cup Oat Flour
- 1/3 cup Oats (rolled)
- 1 tsp Brown Sugar (packed)
- 1/2 cup Pecans (coarsely chopped)
- 3 tbsp Butter (melted)
Directions
- Preheat oven to 400 degrees F.
- Wash the sweet potatoes and poke holes in them with a fork. Place the sweet potatoes on a baking sheet lined with foil and roast for 45 minutes—1 hour or until tender. Let them cook for 5 – 10 minutes. Lower the oven heat to 350 degrees F.
- Spray an 8×8-inch pan with nonstick cooking spray; set aside.
- Cut open sweet potatoes and discard the skin, place sweet potato flesh in a large bowl and add in maple syrup, almond milk, vanilla, egg, cinnamon, nutmeg, allspice and salt. With an electric mixer, beat until smooth. Pour sweet potato mixture into prepared baking pan and smooth top.
- Topping: Whisk together flour, oats, brown sugar, and pecans. Use a fork to stir in melted butter until crumbly. Evenly sprinkle the topping over the sweet potato mixture.
- Bake for 30 – 35 minutes or until the top is golden brown. Remove from oven and let cool for 5-10 minutes.
Nutrition
Calories 221, Cholesterol 36mg, Fat 10g, Sodium 136mg, Carbs 28g, Vitamin A 11723IU, Fiber 4g, Vitamin C 2mg, Sugar 9g, Calcium 65mg, Protein 4g, Iron 1mg
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Damian Bramer, Nutritionist
Damian earned her bachelor’s in nutrition science from UC Davis, California and is a certified nutrition consultant. She provides nutrition guidance and education for people who suffer from a wide array of conditions such as autoimmune disease, degenerative diseases, mental illnesses, diabetes, cancer and most recently obesity. She has also provided support for specialty groups such as athletes, adolescents, and the elderly.
She believes the best way to maintain good health is to adopt eating and lifestyle habits that are sustainable for the long term. These habits should not only be manageable but enjoyable to you as well. They should support your individual energy requirement, optimize your digestive health, lower inflammation, and keep your blood sugar balanced.
Strengthening the body’s systems and improving the quality of life with whole foods nutrition is the common goal for all her patients.