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Recipe

Healthy Sweet Potato Casserole

Ingredients

  • 3 pounds sweet potatoes
  • 2 ½ TBSP maple syrup
  • ½ cup unsweetened almond milk
  • 1 TBSP vanilla extract
  • 1 egg
  • 1 teaspoon cinnamon
  • ¼ tsp nutmeg
  • Pinch of allspice
  • ¼ tsp salt
  • For the topping: ¼ cup whole wheat pastry flour
  • 1/3 cup rolled oats
  • 1/3 cup coconut sugar
  • ½ cup chopped pecans
  • 3 TBSP coconut oil

Preparation

  1. Preheat oven to 400 degrees F. Wash sweet potatoes and use a fork to poke holes in them. Place sweet potatoes on a baking sheet lined with foil and roast for 45 minutes to 1 hour. Allow the potatoes to cool for 5-10 minutes. Lower the oven heat to 350 degrees F.
  2. Spray an 8x8-inch pan with nonstick cooking spray and set aside.
  3. Cut open sweet potatoes and discard the skins.
  4. Place the potato flesh in a large bowl and add in maple syrup, almond milk, vanilla, egg, cinnamon, nutmeg, allspice, and salt.
  5. Use an electric mixer to beat until smooth, adding a splash more milk if you want them to be creamier. Pour into prepared baking pan and smooth top.
  6. To make the topping: whisk together flour, oats, brown sugar, and pecans. Use a fork to stir in the melted butter until a nice crumb forms. Sprinkle all over the top of the sweet potato mixture.
  7. Bake for 25-30 minutes or until the top is slightly golden brown. Remove from oven and let cool for 5-10 minutes.