The sweet potato casserole is one of those classic dishes we associate with a traditional Thanksgiving dinner. While the sweet potato itself is deservedly a super food — rich in complex carbohydrates and fiber and loaded with beta carotene and other antioxidants (just check out these great nutrition facts!) — it too often finds itself in bad company…marshmallows, brown sugar, heavy cream, condensed milk, etc., as does its cousin, the “candied yam.”
As with the green bean casserole, a search around the Web turned up some great alternatives that don’t compromise this delicious, naturally sweet healthy food as much. Looking for low fat and/or low calorie and/or vegan, I was very heartened to find how many have come up with creative and delicious approaches to the familiar comfort foods. It’s also great to check them out and, as needed, prepare variations according to your tastes, preferences and dietary requirements. Oil and butter can often be omitted, natural sweeteners can be swapped out,
Let’s take a look at what we can do to lose a few hundred empty sugar and fat calories!
“Sweet Potato Casserole with Pecan Topping”…fresh, all natural ingredients, along with some suggestions to adjust the amount of fat and sugar. [Fat Free Vegan].
Check out this low calorie variation of the classic. The writer notes that a typical marshmallow laden dish can have 430 calories a cup; this version, has 220 calories. [Norfolk Cooking Examiner].
Here’s another lightened up version of the traditional casserole, with less fat and sugar. [Juggling with Julia]
Sweet Potato and Squash Casserole…a variation on the theme, using equal measure of sweet potatoes and the winter squash of your choice, acorn, butternut, etc. [The Joy of Clean Eating].
Check out a demonstration in the video below of a healthy sweet potato casserole. Chef Kelly Yorke of The Kitchen Hotline takes a 509 calorie recipe and reduces it to 209 calories and slashes 21 grams of fat down to 8 grams (recipe here) The recipe uses stevia and almond milk, along with an egg substitute which help to account for such a drastic reduction of calories and fat.
Skinny Bliss readers please share your favorite sweet potato casserole recipes for Thanksgiving or any swaps and substitutes you have found helpful!
Photo credit: Elin B (CC BY 2.0)