So I blogged about my sweet potato casserole recipe 2 years ago, but I love to make small tweaks to make it as healthy as I can! Alas, this new recipe resulted. Without further delay, I give you….my sweet potato casserole recipe.
3-4 lbs yams
1/4 cup packed brown sugar
3 tbsp coconut oil
1 1/2 tsp cinnamon
1 tsp salt
1/2 tsp nutmeg
1/4 cup unsalted pecans (for that delicious crunch!)
Marshmallows, optional (sue me, I love marshmallows- hence the “90% healthy” part of this recipe)
- Bring a large pot of water to a boil.
- While the water is heating up, peel and cut 3-4 lbs of yams.
- Place cut yams in boiling water; cook on medium high for 20-25 minutes.
- While yams are boiling, preheat oven to 375 degrees F.
- Drain water from yams; place newly cooked yams into large mixing bowl.
- brown sugar;
- coconut oil (no need to melt oil ahead of time; it will melt upon touching the yams);
- and nutmeg.
- Either use a hand mixer on “low” to give it that whipped texture or simply use a whisk to mash the yams together- they will be very soft and pliable by now.
- Pour 1/4 cup pecans into casserole; stir with spatula.
- Pour casserole into Pyrex dish; put as many (or as few) marshmallows as you like on the casserole.
- Cook casserole for 20 minutes, or until marshmallows turn a golden brown.
What makes this recipe healthy:
- This recipe calls for using most of the natural sugars of the yams themselves. Stevia could replace the brown sugar, but I just love brown sugar so much in this recipe that I stick with the little amount that I use.
- Coconut oil replaces my original use of butter for this recipe. Unrefined coconut oil is processed differently in the body and is a healthy fat that isn’t stored (unlike butter). I can’t even taste the coconut!
- Pecans are a healthy fat as well!
- It’s gluten-free. Woohoo!
Does this sound appealing to you? Give it a try! Let me know what you think!