I love sweet potatoes in just about everything! They are also really good for you, and are a great fall time vegetable. However, during this time of year, sweet potatoes get stuffed into dishes with butter, cream, butter, tons of sugar, more butter, marshmallows, and other, not-so-healthy ingredients. It really is sad because they almost cover up the taste of the sweet potato, in all its glory, and you are left with a sugary, buttery over load.
But this recipe for sweet potato casserole is not only vegan, meaning no butter, cream, or other animal products, but also is low in sugars, which allows the beautiful sweet potato to shine! After all, its called Sweet Potato Casserole, so shouldn't you be able to taste the actual sweet potato?
This healthier, vegan, but still delicious recipe is so good, you won't even be able to tell there isn't a bucket load of sugar, butter, or cream in it! So let's make it already! :)
Ingredients:
5-6 medium Sweet Potatoes, peeled and roughly chopped
3 TBS Coconut Oil
4-5 TBS Maple Syrup ( add more or less depending on how sweet you like it!)
1 Tsp Cinnamon
1/2 Tsp Nutmeg
Pinch of Salt
Splash of Vanilla Extract
Topping:
5 TBS Coconut Oil, melted
4 TBS Maple Syrup
Pinch of Salt
1 Tsp Cinnamon
1/2 Tsp Nutmeg
1/2 cup Almond Flour
1 cup Oats
Handful of chopped Pecans
Sprinkling of Brown Sugar( Optional)
Start by peeling and chopping your sweet potatoes. Add them to a pot of boiling water and cook for 20 minutes, or until soft.
Once they are cooked, drain off the water and return the potatoes to the pot. Use a fork, potato masher, or electric mixer to mash the potatoes into a smooth puree.
Add in the coconut oil, maple syrup, cinnamon, nutmeg, salt, and vanilla and give it a good mix. Taste and adjust if needed.
Lightly grease a pan with coconut oil, and then spread the potato mash evenly in the pan.
Then, make the topping! Add the melted coconut oil, maple syrup, cinnamon, salt, and nutmeg to a bowl and give it a whisk. Them stir in the almond flour, oats, and chopped nuts. Give it a really good mix and then layer it on top of the sweet potato mix. Make sure to get an even layer.
This topping would be great for apple crisps, peach cobblers, or even muffins!
Heat your oven to 350 F. Bake your casserole for 35-40 minutes, or until the edges start to brown and your house is filled with the smell of fall! Serve right away to your family and friends, or eat it all by yourself! No judging here! :)
The brown sugar on top is totally optional, but I think it gives a really nice crunch. I used maybe a tablespoon, if even that much, and it really makes a difference! You could even use something like coconut sugar!
Mhhhmmmmmmmmm. I can't tell you how much I enjoyed making and eating this recipe! So delicious, comforting, perfectly sweet, and healthy! What more could you want?
I really hope you enjoy this recipe as much as I did! Its a great fall time meal, and even a perfect dish to add to your Christmas table!
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Keep Healthy and Safe!
H. Banana
