We’d be remiss if we didn’t let you in on our favorite Thanksgiving dish! This version is our go-to because it is loaded with nutrients instead of marshmallows. And nutrient-rich carbohydrates, like sweet potatoes, are the perfect fuel for physical activity (flag football, anyone?).
We hope you have a very Happy Thanksgiving and that you choose to move more so that you can live more every day!
Sweet Potato Casserole
4 cups sweet potatoes (about 4 medium fresh)
Non-stick vegetable spray
1⁄4 cup orange juice
1⁄2 cup granulated artificial sweetener
1⁄4 cup dry roasted chopped almonds
1⁄4 teaspoon ground nutmeg
- Boil the sweet potatoes covered in water in a Dutch oven for 30 minutes or until tender. Drain and cool enough to handle. Peel.
- Preheat oven to 375 degrees. Spray 1 quart casserole dish with non- stick spray.
- In large mixing bowl, mash sweet potatoes. Stir in remaining ingredients until well mixed.
- Spoon into casserole dish and bake uncovered for 25 minutes.
5 servings 1⁄2 cup each
Calories: 158 Carbohydrate: 35 grams Fat: 2.5 grams Protein: 3 grams Sodium: 8 milligrams Dietary Fiber: 5 grams Cholesterol: 0 milligrams
Exchanges: 2 starches, 1⁄2 fat
- This dish is an excellent source of fiber and beta carotene.
- Most sweet potato casseroles are very high in sugar, fat and calories. By using the artificial sweetener and the juice, you get a sweet flavor without making the dish like a dessert.
- The almonds are rich in unsaturated fats that will not raise your cholesterol like butter will.
- The nutmeg also adds flavor without adding salt, fat or sugar.
- The sweet potatoes can be cooked and mashed the day before so the preparation before the meal can be minimized.
- You can also use 4 cups of drained canned sweet potatoes that have been mashed, but they will be higher in sodium.