Instead of a traditional sweet potato stew made with butter, dairy, sugar, and some-more sugar, this seasonal recipe (and everyone’s new fav side dish) packs in real food reduction that won’t minister to a post-turkey day bloat.
This sweet potato stew with a pecan and oat pulp commanding recipe is vegan and gluten-free, creation it good for guest with dietary restrictions.
A Healthier Thanksgiving
There’s unequivocally no need to wear your elastic pants during Thanksgiving. In a parts, a Thanksgiving plate is done adult of tasty unfeeling side dishes along with a turkey (or vegducken) and maybe a cut of pumpkin pie.
The food coma (and need to put on looser pants) comes when the unfeeling side dishes some-more mostly resemble desserts or diseased junk food than their healthy origins.
Sweet Potato: A Healthy Thanksgiving Staple
Sweet potatoes are a tasty (and necessary!) further to a Thanksgiving meal. When prepared in a nutritious way (without all that butter and sugar!), they’re certain to keep blood sugarine levels offset while providing a healthy source of starchy carbohydrates.
Compared to white potatoes, honeyed potatoes arrange most revoke on a glycemic index and exaggerate a aloft firmness of nutrients. They’re a abounding source of numerous antioxidants, potassium, vitamins A and C, and vitamin B6 which support appetite and metabolism.
There’s no need to tip your honeyed potato stew with artificially honeyed marshmallows – make a pulp instead. Although customarily indifferent for desserts, a pulp is a tasty approach to supplement in some-more nutrients, healthy fats, and a tasty hardness to a normal honeyed potato dish.
Including fat (from a nuts and coconut oil in a crumble) in honeyed potato-containing dishes is a best approach to take full advantage of the beta-carotene benefits of this bottom vegetable. Recent investigate has shown that a smallest of 3 to 5 grams of fat per plate significantly increases uptake of beta-carotene from honeyed potatoes.
Note: if guest have gluten attraction or Celiac disease, make certain to squeeze approved gluten-free rolled oats. For bulb allergies, barter pecans with sunflower seeds and buckwheat groats. Happy Thanksgiving!
Sweet Potato Casserole with a Pecan and Oat Crumble Topping
Sweet Potato Casserole:
3 pounds honeyed potatoes, peeled and cubed
1 tsp cinnamon
¼ tsp uninformed grated nutmeg
¼ crater maple syrup
½ crater unsweetened almond milk
Pinch of sea salt
½ crater rolled oats
1 heaping crater pecans
2 Tbsp coconut oil, melted
2 Tbsp maple syrup
1 tsp cinnamon
Pinch of sea salt
Preheat oven to 375° F.
Peel and clout honeyed potatoes into little cubes and place in a vast pot and cover with cold water.
Bring H2O to a boil, revoke feverishness to a simmer, and kindly boil potatoes for 10-15 minutes, or until potatoes can simply be pierced with a fork. Drain.
In a vast bowl, blender, or a bottom of an electric mixer, supplement potatoes, cinnamon, nutmeg, maple syrup, almond milk, and sea salt. Beat/blend until potatoes are well-spoken and whipped, about a notation or two. Spread churned potatoes into a bottom of a stew dish.
Now ready a crunchy topping. In a food processor or blender supplement in oats, pecans, sea salt, and cinnamon and routine for 5-10 seconds or until nuts turn somewhat chopped. Don’t over routine your oats and pecans – we wish them to have some texture!
Pour oat and bulb reduction into a little play and supplement in maple syrup and coconut oil. Use your hands to entirely brew and clump a reduction into crumbles.
Sprinkle a pulp in an even covering on tip of a honeyed potato casserole. Bake for 20-25 minutes, or until a pulp is easily browned on top. Spoon out and enjoy!
Photos by Kate Gavlick