Baked Sweet Potato Casserole w/ Coconut & Cinnamon

by | Nov 22, 2013 | Blog

 

This is my favorite “go to” sweet potato casserole recipe for the Thanksgiving holiday and for other, warm, delicious winter meals. You can have that great flavor without all the added sugar and calories of other traditional casseroles. If sweet potatoes are on your menu this holiday, you may want to give this a try and it just may become your new favorite too!

 

Ingredients

3 large sized sweet potatoes, peeled & cubed
½ cup full-fat coconut milk
4 Tsp cinnamon
3 TBS maple syrup
1/8 Tsp ground ginger
Sea salt, to taste

Directions

  1. Place cut up sweet potatoes in steamer basket in large pot and steam until tender, approximately 20 – 30 minutes.
  2. Remove from steamer and drain. Add coconut milk, 2 tsp of cinnamon, maple syrup, ginger and sea salt. Mix using either a potato masher or electric mixer, until smooth, adding additional coconut milk if needed, to desired consistency.
  3. Place mashed sweet potato mixture in shallow baking dish, and sprinkle remaining 2 tsp of cinnamon on top.
  4. Bake at 375 deg for 10-15 minutes, until heated and slight crust forms on top. Serve immediately.

Healthy Notes:

Sweet potatoes are one of the best sources of beta-carotene. Several recent studies have shown the superior ability of sweet potatoes to raise our blood levels of vitamin A, especially when combined with a small amount of healthy fats (coconut milk is a good source of this).  They are equally valuable in their anti-inflammatory benefits.

Cinnamon has been known to reduce the levels in blood sugar, has anti-inflammatory benefits, and has an anti clotting effect on blood platelets and the aroma has been known to boost brain function. It is also an excellent source of the trace mineral manganese, dietary fiber, iron & calcium.

Coconut milk is dairy free and a good source of many vitamins, minerals and electrolytes, including potassium, calcium and chloride. It is made up of short chain & medium chain fatty acids that quickly turn into energy rather than fat. It also contains anti-viral, anti-bacterial properties that can help boost the immune system.