SWEET POTATO CASSEROLE
SERVES 8 PORTIONS
CASSEROLE
4lb (64oz) sweet potatoes or yams, peeled and roughly chopped
Vegan cooking spray (soy-free if necessary)
1/3 cup unsweetened non-dairy milk (soy-free if necessary)
1/3 cup maple syrup
1/4 cup coconut sugar (or brown sugar)
3 tbsp. vegan butter (soy-free if necessary; or coconut oil), melted
2 tbsp. lemon juice
1 tbsp. nutritional yeast, optional
1 tsp. ground cinnamon
1/2 tsp. ground ginger
1/2 tsp. salt
1/4 tsp. ground nutmeg
NUTRITIONAL VALUES
Calories: 210kcal
Fat: 6.5g (1.3g S.Fat)
Carbs: 15.6g
Protein: 16g
Sugar: 1.5g
Sodium: 263mg
METHOD
To make the casserole: Cover the sweet potatoes with water in a large pot. Bring to a boil and cook for 8 to 10 minutes, or until the vegetables are tender. Remove from the heat and set aside to drain. Place aside.
Preheat the oven to 350°F (180°C, or gas mark 4). Coat a 9 x 13-inch baking dish lightly with cooking spray.
Place the sweet potatoes in a large mixing bowl. Combine the milk, maple syrup, sugar, butter, lemon juice, nutritional yeast (if using), cinnamon, ginger, salt, and nutmeg in a large mixing bowl. Mash and combine the mixture with a fork until mostly smooth. Place in the prepared baking dish.
To make the topping: Combine the pecans, oats, cornflakes, oat flour, sugar, cinnamon, and salt in a mixing bowl. Pour the melted butter and maple syrup over the top and mix well. Cover the casserole with the topping.
Bake for 20 minutes, or until the topping is crispy and the casserole is thoroughly heated. Serve right away. Leftovers can be stored in an airtight container in the refrigerator for 3 to 4 days.
Preheat the oven to 350°F (180°C, or gas mark 4). Coat a 9 x 13-inch baking dish lightly with cooking spray.
Place the sweet potatoes in a large mixing bowl. Combine the milk, maple syrup, sugar, butter, lemon juice, nutritional yeast (if using), cinnamon, ginger, salt, and nutmeg in a large mixing bowl. Mash and combine the mixture with a fork until mostly smooth. Place in the prepared baking dish.
To make the topping: Combine the pecans, oats, cornflakes, oat flour, sugar, cinnamon, and salt in a mixing bowl. Pour the melted butter and maple syrup over the top and mix well. Cover the casserole with the topping.
Bake for 20 minutes, or until the topping is crispy and the casserole is thoroughly heated. Serve right away. Leftovers can be stored in an airtight container in the refrigerator for 3 to 4 days.
VARIATION
Instead of boiling the sweet potatoes, roast them whole for 1 hour at 400°F (180°C, or gas mark 4) for a richer flavor. Allow them to cool before removing the flesh from the skins.
