It's Thanksgiving Week! Let's spread some sweet recipes

-

Traditional Thanksgiving meals are all about delicious, comfort foods. All the carbs, am I right 🙂 (My favorite macronutrient).

Indulge in your favorite Thanksgiving foods! But also include some delicious, healthier options as well. Try my homemade sweet potato casserole that has a little health kick to back it up. I mean look at that picture, it just looks like it tastes amazing!


Sweet potatoes are a good source of vitamin A, B6 and C, potassium and fiber. You can eat and serve them so many different ways. This casserole is not just for Thanksgiving, I make it numerous times throughout the year for a healthy, nutritious side dish.

I have used this recipe for years and it’s always a hit with my family.


  • 3 pounds sweet potatoes (3 large or 5 medium)

  • 2 ½ Tbsp maple syrup

  • ½ unsweetened almond milk (or milk of choice)

  • 1 Tbsp vanilla extract

  • 1 egg (flax egg or egg alternative)

  • 1 tsp cinnamon

  • ¼ tsp nutmeg

  • Pinch of allspice

  • ¼ tsp salt

Topping:

  • ¼ cup whole wheat flour

  • ⅓ cup rolled oats

  • ⅓ cup packed brown sugar

  • ½ cup chopped pecans

  • 3 Tbsp melted butter (or ghee, coconut oil)


Directions:

  1. Preheat oven to 400 degrees.

  2. Wash sweet potatoes and poke about 4-5 holes in each. Place sweet potatoes on foil lined baking sheet and roast for 45 min-1 hr. Allow to cool 10 minutes. Lower oven heat to 350 degrees.

  3. Spray 9 inch pie pan with cooking spray.

  4. Remove skin from potatoes. In a large bowl, add potatoes, maple syrup, milk, vanilla, egg, and spices. Using an electric mixer, mix until smooth. Pour into baking pan.

  5. For the topping, mix together flour, oats, brown sugar, and pecans. Using a fork, stir in melted butter. Sprinkle over top sweet potato mixture. 

  6. Bake 25-30 minutes. Serves 8.


https://www.ambitiouskitchen.com/lightened-sweet-potato-casserole-pecan-oat-streusel/#wprm-recipe-container-30243

https://www.hsph.harvard.edu/nutritionsource/food-features/sweet-potatoes/



SG

Comments

  1. AHNovember 28, 2022 at 7:05 PM

    I'm always looking for new side dishes recipes to have at the holidays. This sounds delicious!

    ReplyDelete
  2. ksu internsDecember 9, 2022 at 11:55 AM

    Yum! Sweet potatoes are easily my favorite carbs. Absolutely trying this one out for Christmas!

    ReplyDelete

Post a Comment

Popular posts from this blog

Do you struggle with pre and post exercise nutrition?

-
Image
What should i eat before and after a workout? First things first…carbohydrates, proteins and fats are important for the body before  and after exercise. Exercising muscle preferentially uses carbohydrates from stored glycogen, but fats are also an important fuel source for energy production during exercise. Fats and carbohydrates are the two major fuel sources during exercise. Fats must be translocated and broken down from their storage form before they are used. Typically there is enough carbohydrate stored as muscle glycogen for exercise but as muscle glycogen stores decline, the skeletal muscle will then use some amino acids (basic components of all protein). More specifically, the amino acid leucine is used for energy.              It is important to consume an adequate amount of carbohydrates exercise to delay fatigue and minimize gastrointestinal distress. It is also important to consume enough fluids to prev...
Read more

Child Malnutrition

-
New approach to childhood malnutrition may reduce relapses, deaths http://www.sciencedaily.com/releases/2015/02/150211124024.htm               Moderate acute malnutrition is experienced by 35 million children worldwide. A new study led by researchers from Washington University School of Medicine in St. Louis has suggested that feeding children until they have met target measures of arm circumference and weight may be more important than a set 12 week feeding time. However, researchers have found that the current targets, set by the World Health Organization (WHO) may not be sufficient and raising these targets slightly could significantly reduce the risk of relapse in malnourished children; a condition that has a 37% relapse rate. The study took place in rural Malawi and was comprised of 2,349 moderately malnourished children aged 6 months to 5 years old. Children were evaluated 12 months after treatment; 1,967 rec...
Read more

Harvest of the Month

-
Image
Harvest of the Month  August – Corn Good source of  fiber Carbohydrate source for energy Antioxidants Contains vitamins and minerals ½ cup or 1 ear = 80 calories   http://www.whfoods.com/genpage.php?tname=foodspice&dbid=90 September – Watermelon High in vitamin A and vitamin C Antioxidants and anti-inflammatory support 1 cup cubed = 46 calories http://www.whfoods.com/genpage.php?tname=foodspice&dbid=31 October – Apples High in fiber Vitamin C Abundant amount of antioxidants 1 medium = 95 calories  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=15 November – Squash and Pumpkin High in vitamin A, vitamin C, vitamin K, vitamin B2, B3 & B6 Many minerals  High in fiber Multiple antioxidant properties  1 cup = 76 calories  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=63 Decembe...
Read more