Technically it’s a vegetable, but did you know it flowers? Regardless, the sweet potato is fabulous. Packed full of important vitamins, they’re low in calories and have virtually no fat. There’s a whole lot of good info about sweet potatoes here so I won’t bore you with just typing out all the facts. So what’s the problem with sweet potato pie? Namely that it is drowned in butter and sugars and sometimes marshmallows or whipped cream which negates all the positive influence of the pure sweet potato!
In order to get the full benefits of the sweet potato without loading it down in fat and calories, I’ve modified my traditional sweet potato casserole while still maintaining that Thanksgiving-esque sweetness. Hope you enjoy!
Sweet Potato Casserole
3-4 medium sweet potatoes
3 tbsp heart-healthy faux butter, divided
¼ cup fat free half & half
2-3tbsp of skim milk
2 tbsp brown sugar substitute, divided (splenda brand is best)
2 tsp vanilla extract
2 tsp cinnamon blend or pumpkin pie spice
1tsp each salt and black pepper
¼ cup chopped walnuts or pecan
-- Wash the sweet potatoes and prick a few times with a fork; microwave for about 7-12min (depending on size) until really soft; allow to cool slightly for easy handling
-- Once cooled, split them open and scoop out the insides into a casserole dish
-- Add 2tbsp of the faux butter, half & half, milk, 1 ½ tbsp brown sugar substitute, vanilla and spices; mix well then smooth out the top. I add the milk a tablespoon at a time until I get the consistency that I want so that portion may vary.
-- Mix remaining 1tbsp faux butter and ½ tbsp brown sugar substitute with the chopped nuts and spread across the top of the sweet potato mixture (I sometimes sprinkle a little more cinnamon on top too)
-- Bake at 350 for about 20-30 min or until you have a nice crust and enjoy!
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