One of many tastiest greens that sees its peak in autumn, the nutrition-rich candy potato is filled with a wide range of nutritional vitamins and potassium. Plus it ranks a lot decrease on the glycemic scale than common outdated potatoes, which makes this vegetable an awesome various to starchy carbs.
Whereas many candy potato recipes are sometimes relegated to a facet dish, the potatoes take middle stage on the desk in my candy potato casserole recipe. (A facet dish that matches properly subsequent to this casserole? Our roasted Brussels sprouts recipe.)
Gluten- and meat-free, this can be a wholesome, scrumptious various to the calorie-packed variations, made with all-natural components — there aren’t any canned potatoes right here! It’s good to serve across the vacation season or anytime you’re feeding a crowd.
What makes this a wholesome candy potato casserole? What number of energy are in a candy potato casserole? One serving is just 204 energy, and it’s nonetheless super-healthy because of the principle components:
1. Candy potatoes
Are yams and candy potatoes the identical factor? No, they usually’re really totally completely different vegetation. And whereas they’re related, they’ve completely different vitamin profiles as properly.
Which is more healthy: potatoes or candy potatoes? Whereas they’re related in energy and carbs, candy potatoes are barely decrease in each and have extra fiber. As such, they may also help with blood sugar stability, mind operate, immune well being, imaginative and prescient and weight administration.
Pecans provide an excellent quantity of wholesome fat, manganese, protein, fiber, copper, thiamine, magnesium, zinc and phosphorus. Thanks to those vitamins, pecans are nice for supporting weight reduction, coronary heart well being, mind operate and extra.
3. Coconut sugar
Whilst you actually don’t need to overdo it, coconut sugar makes for a more healthy various to common white sugar. That’s as a result of it gives extra nutritional vitamins, minerals and phytonutrients, making it a more sensible choice for diabetics and anybody else trying to higher intestine stability.
4. Grass-fed butter
One other supply of wholesome fat, grass-fed butter, moderately, is a more healthy alternative than processed butter merchandise. It gives vitamin A, medium-chain triglycerides, conjugated linoleic acid and arachidonic acid, which all can increase well being.
5. Coconut milk
Excessive in manganese, copper, phosphorus, iron, magnesium, selenium, potassium, zinc and folate, mineral-rich coconut milk can advantages the center, muscle mass, vitality, weight administration, digestion, blood sugar and be part of well being.
A wonderful protein supply, cage-free eggs are good for the eyes, coronary heart, mind and pores and skin.
The right way to Make Candy Potato Casserole
The right way to do you make candy potato casserole from scratch? Whereas it takes a couple of hours to arrange, the quantity of hands-on time is so minimal you’ll virtually really feel responsible about how simple this gluten-free candy potato casserole recipe is — virtually.
Able to get your candy potato fill? Let’s get began.
Preheat the oven to 400 levels Fahrenheit when you prick the candy potatoes with a fork. This ensures the insides stay fluffy whereas baking and retains the potatoes from exploding within the oven.
Place them in a baking dish and bake for 60–90 minutes, till they’re cooked by and tender. When the potatoes are finished, decrease the oven temperature to 350 F — we’ll be again quickly.
After letting the candy potatoes cool off, peel the skins then place the potatoes in a big mixing bowl.
Let loose any aggression when you mash them up, then add in half of the coconut sugar and butter, together with the coconut milk, vanilla, eggs and salt. Combine every thing collectively till all components are blended collectively.
Unfold the combination right into a 9 x 13-inch baking dish. Now it’s time to get our palms soiled with this simple candy potato casserole.
In a small mixing bowl, combine the remainder of the coconut sugar with the Paleo flour (see our Paleo flour recipe). Add the remainder of the butter and mix the components together with your palms till it resembles a crumble.
Stir within the pecans. That is my favourite a part of this dish.
Unfold the crumble over the candy potatoes and bake for half-hour. Serve heat and revel in.
This wholesome candy potato casserole is one in all my favourite dishes to convey to vacation potlucks, or to serve at your individual dinner. It’s all the time a crowd favourite, and it truly is so easy to make.
You will get the children serving to within the kitchen with this recipe, too. They’d be nice at peeling the potatoes (as soon as they’ve cooled) or making ready the crumble.
I hope this wholesome candy potato casserole turns into a vacation favourite in your house like it’s in mine!
Searching for different wholesome recipes within the casserole class? Strive these:
Listed below are a pair extra candy potato recipes as properly:
Gluten-free candy potato casserole is nice for you, scrumptious and simple to make. Right here’s an awesome model of this vacation basic.
- 2 kilos candy potatoes (roughly 6 medium-sized)
- ¾ cup coconut sugar, divided
- 4 tablespoons unsalted butter, divided and softened
- ¼ cup coconut milk
- 2 eggs
- 1 teaspoon vanilla extract
- ¾ tablespoon salt
- ⅓ cup Paleo flour
- ¾ cup chopped pecans
- Warmth the oven to 400 F.
- Prick the candy potatoes utilizing a fork and slice candy potatoes lengthwise.
- Place facedown on a baking sheet lined with parchment paper. Bake for 45 minutes or till simply pierced with a fork.
- Cut back the oven temperature to 350 F.
- Peel the pores and skin off the candy potatoes, place the meat in a big mixing bowl, and mash it with a fork or potato masher. Add half the coconut sugar and butter, together with the coconut milk, eggs, vanilla and salt. Combine till properly blended.
- Unfold combination evenly right into a baking dish or forged iron skillet.
- In a small mixing bowl, combine the opposite half of the coconut sugar together with the flour. Add the opposite half of the butter and mix the components together with your palms till it resembles a crumble. Stir within the pecans.
- Unfold the crumble combination over the candy potatoes and bake for half-hour. Serve heat.
- If coconut sugar is an excessive amount of sugar for you, you possibly can attempt different sugar alternate options, comparable to stevia or monk fruit.
- Go for natural, grass-fed butter and cage-free, free-range eggs.
- Prep Time: 60 min
- Prepare dinner Time: 75 min
- Class: Most important dish
- Technique: Baking
- Delicacies: American
- Serving Measurement: 1 serving (114g)
- Energy: 204
- Sugar: 16.2g
- Sodium: 376mg
- Fats: 2.8g
- Saturated Fats: 3g
- Unsaturated Fats: 4.2g
- Trans Fats: 0.2g
- Carbohydrates: 31.2g
- Fiber: 3g
- Protein: 3.1g
- Ldl cholesterol: 38mg
Key phrases: simple candy potato casserole, wholesome candy potato casserole, candy potato casserole recipe