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
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
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
Preheat oven to 400 degrees F.
Wash sweet potatoes and then pat them dry.
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.
Lower oven heat to 350 degrees F and lightly oil baking dish.
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.
Combine mashed sweet potatoes with all other base ingredients and mix well.
Add topping ingredients in a separate bowl and mix well.
Evenly distribute sweet potato mixture onto baking dish, and then sprinkle topping overtop.
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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