In search of a healthier alternative to that buttery, sugary, marshmallow-y mess that makes an appearance each and every Thanksgiving, we turned to Ashley Forgey, our running buddy with a Master’s in Clinical Nutrition and Dietetics. She came back to us with this wholesome recipe, naturally sweetened with maple syrup and coconut sugar (sans marshmallows).
Sweet potatoes are the heart and soul of this dish. With as much potassium as a banana, sweet potatoes provide a healthy source of electrolytes to help fight fatigue and cramping during a long run. One cup of sweet potatoes has about 58g of carbohydrates which will easily provide adequate fuel for an hour or so of running.
Easily adapted for your dairy-free and gluten-free friends, Ashley’s take on sweet potato casserole is sure to please even the pickiest eaters. See her suggestions below:
Gluten-Free: Use certified gluten-free oats
Dairy-Free: Swap the grass-fed butter for coconut oil
Although this is traditionally a holiday dish, we probably won’t wait for Thanksgiving to give this one a try! We’ll just consider it a test run.
Streusel Topped Sweet Potato Casserole Recipe
Prep Time: 17 mins
Cook Time: 50 mins
Total Time: 1 hour 7 mins
- 2 lbs sweet potatoes
- 1/2 cup full-fat coconut milk (in the can)
- 1/4 cup + 1 tbsp maple syrup
- 1/4 tsp vanilla
- 1 1/2 tsp cinnamon
- 1/4 tsp nutmeg
- 1/8 tsp sea salt
- Streusel Topping
- 2/3 cup oat flour
- 1/2 cup rolled oats (GF if necessary)
- 2-4 tbsp coconut sugar
- 1/4 cup cold grass-fed butter, cubed
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
- 3 tbsp pecans, chopped
- Place sweet potatoes in a stock pot and bring to a boil, reduce heat and simmer for 12 minutes, until tender. Drain.
- Preheat oven to 375 degrees.
- Combine sweet potatoes, coconut milk, maple syrup, vanilla, cinnamon, nutmeg and salt in a large bowl. Mix with a hand or stand mixer until well combined.
- Place sweet potato mix in a ceramic dish or a greased baking dish.
- Make the streusel topping by combining oat flour, oats, coconut sugar, cinnamon, nutmeg and pecans. Add in butter and combine with your hands until crumbly.
- Add the topping to the sweet potatoes. Cover with foil and bake for 25 minutes. Uncover, reduce the heat to 325 degrees and cook for another 25 minutes.
- Serve warm.
Per serving (6 servings)
- Calories: 435 cal
- Fiber: 6 gm
- Carbohydrate: 50 gm
- Fat: 18 gm
- Protein: 5.5 gm
A quick note about author:
Ashley Forgey is a dietetic intern who recently completed her Master’s in Clinical Nutrition and Dietetics at New York University. As a certified personal trainer, she’s on a mission to make the world a healthier place through fitness and healthy eating. Check out her blog here for more tasty and wholesome recipes!