Sweet Potato Casserole

 

Sweet potatoes are a favorite here in the Gerson kitchen around this time of year because they’re in-season, nutritious and perfect for making crowd-pleasing desserts. Many families have their own special sweet potato dessert recipe (lookin’ at you, Mom!) so we thought we’d share ours!

Besides being tasty, sweet potatoes are a concentrated source of carotenoids. Carotenoids are a group of phytonutrients that lend the beautiful red, orange and yellow hues to fruits and vegetables and are needed to support healthy immune function due to their significant antioxidant effects, lowering the risk of degenerative diseases¹.

Sweet potatoes also have a low-glycemic index, providing the body with sources of longer lasting energy and helping to avoid the feeling of energy peaks and valleys². So if you’re looking for something sweet and tasty to give you that extra boost this Holiday season, try this out!


Ingredients | Filling
  • 3 sweet potatoes (likely labeled as yams)
  • 1 tablespoon maple syrup
  • 1 teaspoon allspice
Ingredients | Topping
  • 3 apples (the sweeter the better)
  • 1/2 – 1 cup oats (more oats for a flakier topping)
  • 1/2 cup oat flour (oats ground up in a food processor or blender)
  • 1 tablespoon sucanat (or other permitted sweetener)

 

Directions | Sweet Potatoes
  1. Cube sweet potatoes. Add to a medium pot. Cover with water and bring to a boil.
  2. Lower to a simmer and cook for 15-20 minutes or until potatoes are soft.
  3. Strain and then pass potato through a food mill or mash with a potato masher. Add maple syrup and allspice, and stir.
  4. Preheat over to 350°F
  5. Add mixture to a medium sized casserole or oven safe dish.
Directions | Topping
  1. Core and cut apples into a bite sized pieces. Add apple pieces to a small pot. Begin cooking uncovered on medium heat, until the apple pieces begin to steam. Cover and turn heat to low. Cook for 15-20 minutes, or until apples are very tender.
  2. Process apples through a food mill.
  3. Add applesauce to a small bowl. Mix in oats, oat flour and sucanat. Mix well.
  4. Add topping to the sweet potato mixture, now in a casserole dish. Spread evenly.
  5. Bake uncovered for 45-60 minutes.

Servings: 5-6

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Recipe by: Eric Freeman
Post by: Nicole Ferrer-Clement


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References:

¹ How to Use the Power of the World’s Healthiest Foods to Stay Healthy. (n.d.). Retrieved from
http://whfoods.org/genpage.php?tname=faq&dbid=8

² What Foods are Good for Energy? (n.d.). Retrieved from
http://whfoods.org/genpage.php?tname=faq&dbid=26


 

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