Sweet Potato Walnut Casserole Recipe



Looking for an awesome dinner side for the holiday season? This sweet potato casserole recipe is so creamy and delicious. The walnuts add a nice crunch as well. Definitely a crowd pleaser!


Keep on reading to learn the health benefits of sweet potatoes and for the full recipe.




Nutrition Benefits of Sweet Potatoes


Sweet potatoes can be a great addition to a heart healthy meal. They are packed with fibre and various vitamins and minerals.


For 1 medium sweet potato, you get 3.8 g of fibre (about 15% of daily needs), plus 2.3 g of protein (1). Fibre is important to keep us full and satisfied, helps lower cholesterol, stabilize blood sugars and energy levels, and supports a healthy digestive system.

You also get these following vitamins and minerals from 1 medium cooked sweet potato (1):


Vitamin A: 21907 IU, 37% of daily needs


Important for eye, skin, immune and reproductive health, and supports organ function (2).


Vitamin C: 22.3 mg, 37% of daily needs


Prevents free radical damage of cells as an antioxidant and helps support the synthesis of collagen and neurotransmitters in the body (3).


Potassium: 541 mg, 15% of daily needs


Important for many body functions, including proper heart, kidney and muscle function (4).


Manganese: 0.6 mg, 28% of daily needs


Important for energy metabolism and protecting cells from damage (5).


Plus B vitamins and various other vitamins and minerals in smaller quantities important to support overall health.


As sweet potatoes are a starchy vegetable, enjoy them as the starch/grain portion of your meal.

Also read this article for the nutrition benefits of walnuts.




Sweet Potato Walnut Casserole Recipe


Base Ingredients

3-5 medium sweet potatoes

1/2 cup milk (any kind)

1 egg (optional)

1-2 tbsp maple syrup

1/2 tsp vanilla extract

1/4 tsp cinnamon

1/8 tsp salt


Topping Ingredients

1/4 cup whole wheat flour

1/4 cup rolled oats

1/4 cup brown sugar

1/2 cup unsalted walnuts (or your favourite nut)

3 tbsp melted unsalted butter (or coconut oil/vegan butter)


Yield: 6-8 portions


Directions:

  1. Preheat oven to 400 degrees F.

  2. Wash sweet potatoes and then pat them dry.

  3. Line the sweet potatoes on a baking tray, poke holes into them with a fork (releases steam), and bake for about 45 minutes until soft.

  4. Lower oven heat to 350 degrees F and lightly oil baking dish.

  5. Allow sweet potatoes to cool for 5-10 minutes, peel off skin and mash sweet potatoes in a bowl until a smooth consistency is reached.

  6. Combine mashed sweet potatoes with all other base ingredients and mix well.

  7. Add topping ingredients in a separate bowl and mix well.

  8. Evenly distribute sweet potato mixture onto baking dish, and then sprinkle topping overtop.

  9. Bake for 25-35 minutes until topping is golden brown. Remove from oven, wait to cool down for 5-10 minutes and enjoy!



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Stay tuned for more great holiday recipes coming your way.