One of many tastiest greens that sees its peak in autumn, the nutrition-rich candy potato is filled with a wide range of nutritional vitamins and potassium. Plus it ranks a lot decrease on the glycemic scale than common previous potatoes, which makes this vegetable an excellent different to starchy carbs.
Whereas many candy potato recipes are sometimes relegated to a facet dish, the potatoes take heart stage on the desk in my candy potato casserole recipe.
Gluten- and meat-free, this can be a wholesome, scrumptious different to the calorie-packed variations, made with all-natural elements — there are not any canned potatoes right here! It’s excellent to serve across the vacation season or anytime you’re feeding a crowd.
What makes this a wholesome candy potato casserole? What number of energy are in a candy potato casserole? One serving is barely 204 energy, and it’s nonetheless super-healthy due to the principle elements:
1. Candy potatoes
Are yams and candy potatoes the identical factor? No, and so they’re truly fully completely different crops. And whereas they’re related, they’ve completely different vitamin profiles as nicely.
Which is more healthy: potatoes or candy potatoes? Whereas they’re related in energy and carbs, candy potatoes are barely decrease in each and have extra fiber. As such, they will help with blood sugar stability, mind operate, immune well being, imaginative and prescient and weight administration.
Pecans provide a great quantity of wholesome fat, manganese, protein, fiber, copper, thiamine, magnesium, zinc and phosphorus. Thanks to those vitamins, pecans are nice for supporting weight reduction, coronary heart well being, mind operate and extra.
3. Coconut sugar
Whilst you definitely don’t need to overdo it, coconut sugar makes for a more healthy different to common white sugar. That’s as a result of it gives extra nutritional vitamins, minerals and phytonutrients, making it a better option for diabetics and anybody else trying to higher intestine stability.
4. Grass-fed butter
One other supply of wholesome fat, grass-fed butter, moderately, is a more healthy selection than processed butter merchandise. It gives vitamin A, medium-chain triglycerides, conjugated linoleic acid and arachidonic acid, which all can increase well being.
5. Coconut milk
Excessive in manganese, copper, phosphorus, iron, magnesium, selenium, potassium, zinc and folate, mineral-rich coconut milk can advantages the guts, muscle mass, vitality, weight administration, digestion, blood sugar and be a part of well being.
A wonderful protein supply, cage-free eggs are good for the eyes, coronary heart, mind and pores and skin.
The right way to Make Candy Potato Casserole
The right way to do you make candy potato casserole from scratch? Whereas it takes a number of hours to arrange, the quantity of hands-on time is so minimal you’ll nearly really feel responsible about how straightforward this gluten-free candy potato casserole recipe is — nearly.
Able to get your candy potato fill? Let’s get began.
Preheat the oven to 400 levels Fahrenheit when you prick the candy potatoes with a fork. This ensures the insides stay fluffy whereas baking and retains the potatoes from exploding within the oven.
Place them in a baking dish and bake for 60–90 minutes, till they’re cooked by and tender. When the potatoes are finished, decrease the oven temperature to 350 F — we’ll be again quickly.
After letting the candy potatoes cool off, peel the skins then place the potatoes in a big mixing bowl.
Set free any aggression when you mash them up, then add in half of the coconut sugar and butter, together with the coconut milk, vanilla, eggs and salt. Combine every thing collectively till all elements are blended collectively.
Unfold the combination right into a 9 x 13-inch baking dish. Now it’s time to get our palms soiled with this straightforward candy potato casserole.
In a small mixing bowl, combine the remainder of the coconut sugar with the Paleo flour (see our Paleo flour recipe). Add the remainder of the butter and mix the elements along with your palms till it resembles a crumble.
Stir within the pecans. That is my favourite a part of this dish.
Unfold the crumble over the candy potatoes and bake for half-hour. Serve heat and revel in.
This wholesome candy potato casserole is one in every of my favourite dishes to carry to vacation potlucks, or to serve at your personal dinner. It’s all the time a crowd favourite, and it truly is so easy to make.
You may get the youngsters serving to within the kitchen with this recipe, too. They’d be nice at peeling the potatoes (as soon as they’ve cooled) or getting ready the crumble.
I hope this wholesome candy potato casserole turns into a vacation favourite in your house like it’s in mine!
Searching for different wholesome recipes within the casserole class? Attempt these:
Listed below are a pair extra candy potato recipes as nicely:
Gluten-free candy potato casserole is sweet for you, scrumptious and simple to make. Right here’s an excellent model of this vacation basic.
- 2 kilos candy potatoes (roughly 6 medium-sized)
- ¾ cup coconut sugar, divided
- 4 tablespoons unsalted butter, divided and softened
- ¼ cup coconut milk
- 2 eggs
- 1 teaspoon vanilla extract
- ¾ tablespoon salt
- ⅓ cup Paleo flour
- ¾ cup chopped pecans
- Warmth the oven to 400 F.
- Prick the candy potatoes utilizing a fork and slice candy potatoes lengthwise.
- Place facedown on a baking sheet lined with parchment paper. Bake for 45 minutes or till simply pierced with a fork.
- Cut back the oven temperature to 350 F.
- Peel the pores and skin off the candy potatoes, place the meat in a big mixing bowl, and mash it with a fork or potato masher. Add half the coconut sugar and butter, together with the coconut milk, eggs, vanilla and salt. Combine till nicely blended.
- Unfold combination evenly right into a baking dish or forged iron skillet.
- In a small mixing bowl, combine the opposite half of the coconut sugar together with the flour. Add the opposite half of the butter and mix the elements along with your palms till it resembles a crumble. Stir within the pecans.
- Unfold the crumble combination over the candy potatoes and bake for half-hour. Serve heat.
- If coconut sugar is an excessive amount of sugar for you, you possibly can strive different sugar options, equivalent to stevia or monk fruit.
- Go for natural, grass-fed butter and cage-free, free-range eggs.
- Serving Dimension: 1 serving (114g)
- Energy: 204
- Sugar: 16.2g
- Sodium: 376mg
- Fats: 2.8g
- Saturated Fats: 3g
- Unsaturated Fats: 4.2g
- Trans Fats: 0.2g
- Carbohydrates: 31.2g
- Fiber: 3g
- Protein: 3.1g
- Ldl cholesterol: 38mg
Key phrases: straightforward candy potato casserole, wholesome candy potato casserole, candy potato casserole recipe