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 ingredients.
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 Side
There’s unequivocally no need to wear your elastic pants all deteriorate with tasty unfeeling side dishes that won’t leave we feeling bloated.
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 Seasonal Staple
Sweet potatoes are a tasty (and necessary!) further to a autumn and winter plate. 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.
Prep Time: 30 minutes
Cook Time: 25 minutes
Total Time: 55 minutes
Yield: 4 to 6
Calories per serving: 786
Fat per serving: 30.6g
Saturated fat per serving: 8.2g
Carbs per serving: 124.6g
Protein per serving: 9.8g
Fiber per serving: 18.8g
Sugar per serving: 18.5g
Sodium per serving: 173mg
Cholesterol per serving: 0mg
- 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
- Crumble Topping:
- 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