Sweet Potato Casserole (…made with clean ingredients)

sweet potato casserole

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Healthy Sweet Potato Casserole

Sweet potatoes are thought about a superfood for your health. The orange color of the root is a cue that they are antioxidant-packed. A cup of prepared sweet potato has a whopping 4 grams of fiber, and more than 3x the quantity of beta-carotene that you require in a day. Due to the fiber and intricate carbohdyrates in the potato, sweet potatoes have a lower glycemic index than regular white potatoes.

Based on the International Tables of Glycemix Index, reported in the American Journal of Clinical Nutrition, boiled and peeled sweet potatoes have a glycemic index value of 59 (which is considered an average value) while new potatoes and Russet potatoes have a GI value of 78, which is thought about high glycemic index. This is one of the reasons sweet potatoes are consisted of in essentially every diet plan while white potatoes are commonly listed as off-limits on some commercial diet plans.



  • 3 pounds sweet potatoes (about 5-6 sweet potatoes), peeled and quartered
  • 1/4 cup honey or maple syrup
  • 1 tsp sea saltsweet potato casserole
  • 1 / 2 tsp freshly ground black pepper
  • 1/4 tsp vanilla extract
  • 1 teaspoon ground cinnamon (divided into 1/2 tsp)
  • ¼ tsp nutmeg
  • 1/8 tsp ground allspice
  • 1/8 teaspoon ginger
  • 1 large egg, lightly beaten
  • 1Tbsp packed dark brown sugar
  • ¼ cup chopped pecans


  1. 1. Preheat oven to 350°.
  1. Put sweet potatoes in a saucepan covered with water. Cook over average heath until tender, drain.
  2. Transfer the potatoes to a bowl and let cool somewhat. Include the honey, salt, peper, vanilla, 1/2 tsp cinnamon, nutmeg, allspice, ginger and egg and whip with an electic mixer till preferred consistency. Spread the sweet potato mixture in a flat pan (gently coated with oil).
  3. Mix the brown sugar, pecans and the continuing to be 1/2 tsp cinnamon in a bowl, spray over the potatoes.
  4. Bake till hot and starting to brown around the edges, 40 to 45 minutes.