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Holiday meals come with the unwanted gift of added pounds. Kacie Barnes, dietitian and mommy blogger in Dallas, is helping us the week of Thanksgiving to make our dishes just a little healthier, without sacrificing the taste.
Barnes introduced us to Healthier Sweet Potato Casserole w/ Pecan Oat Crumble Topping.
Healthier Sweet Potato Casserole with Pecan Oat Crumble Topping (serves 8)
Sweet Potatoes:
● 3 pounds sweet potatoes
● 2 tablespoons pure maple syrup
● 1/2 cup milk (any kind)
● 2 tsp vanilla extract
● 1 teaspoon cinnamon
● 1/4 teaspoon salt
Topping:
● 1/4 cup all purpose flour
● 1/3 cup rolled oats
● 1/3 cup packed light brown sugar
● 1/2 cup chopped pecans (chop small for children under 5)
● 3 tablespoons melted butter
Preheat oven to 400 degrees F. Wash sweet potatoes, then poke holes with a fork in sweet potatoes. Roast for 45 minutes-1 hour or until very fork tender. Allow potatoes to cool for 5-10 minutes. Lower oven heat to 350 degrees F.
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Spray an 8x8 inch pan or 2 quart safe baking dish with nonstick cooking spray; set aside.
Scoop sweet potato flesh into a large bowl (discard skins) and add in maple syrup, milk, vanilla, cinnamon, and salt. Use an electric mixer to beat until smooth, adding a splash more milk if needed. Pour into prepared baking pan and smooth top.
For the topping: Whisk together flour, oats, brown sugar, and chopped pecans. Use a fork to stir in melted butter until a nice crumb forms. Sprinkle over the top of the sweet potato mixture.
Bake for 25-30 minutes or until the top is slightly golden brown. Remove from oven and let cool for 5-10 minutes before serving.
This recipe uses less than ⅓ of the sugar of a traditional sweet potato casserole
