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

TOPPING

1 1/2 cups chopped pecans

1 cup rolled oats (certified gluten-free if necessary)

1 cup vegan cornflakes (certified gluten-free if necessary)

1/3 cup oat flour (certified gluten-free if necessary)

1/4 cup coconut sugar (or brown sugar)

1 tsp. ground cinnamon

1/4 tsp. salt

4 tbsp. vegan butter (soy-free if necessary; or coconut oil), melted

1 tbsp. maple syrup

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.

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.

CHEESY ROASTED SWEET POTATOES

SERVES 6 TO 8 PORTIONS

4 large sweet potatoes or yams (2lb / 32oz), peeled and diced

Olive oil spray

4 to 6 tbsp. nutritional yeast

1 tsp. garlic powder

1 tsp. smoked paprika

Salt and black pepper to taste

NUTRITIONAL VALUES

Calories: 109kcal
Fat: 0.5g (0.1g S.Fat)
Carbs: 23.6g
Protein: 3.6g
Sugar: 0.5g
Sodium: 10mg

METHOD

Preheat the oven to 425°F (220°C, or gas mark 7). Line two baking sheets with parchment paper or silicone baking mats.

Spray the sweet potatoes with olive oil and spread them out on the baking sheets. Toss with the nutritional yeast, garlic powder, paprika, salt, and pepper to coat.

Bake for 30 to 35 minutes, or until a fork easily pierces them, tossing once halfway through to ensure even cooking. Serve right away. Keep leftovers in an airtight container in the refrigerator for 3 to 4 days.