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Recipe: Healthy Sweet Potato Casserole

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


  1. Boil the sweet potatoes covered in water in a Dutch oven for 30 minutes or until tender. Drain and cool enough to handle. Peel.
  2. Preheat oven to 375 degrees. Spray 1 quart casserole dish with non- stick spray.
  3. In large mixing bowl, mash sweet potatoes. Stir in remaining ingredients until well mixed.
  4. 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


Recipe Notes:

  1. This dish is an excellent source of fiber and beta carotene.
  2. 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.
  3. The almonds are rich in unsaturated fats that will not raise your cholesterol like butter will.
  4. The nutmeg also adds flavor without adding salt, fat or sugar.
  5. The sweet potatoes can be cooked and mashed the day before so the preparation before the meal can be minimized.
  6. You can also use 4 cups of drained canned sweet potatoes that have been mashed, but they will be higher in sodium.