It"s almost time come pull out that sweet potato casserole recipe. Is yours topped with marshmallows, or extended in brown sugar, butter and nuts?


Under every that included gooeyness, sweet potatoes are really nutrition powerhouses. They"re fat-free, low in sodium and high in fiber. To add they"re a good source of vitamin A and also C.

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Sweet potatoes are terrific sources of antioxidant to reduce condition risks. Eat the skin for more fiber and antioxidants.


One medium sweet potato (5 inches lengthy by 2 inches wide) has actually only 100 calories, 23 grams carbohydrate, no fat grams and also 2 grams protein. They"re comparable to white potatoes except they have around 10 fewer calories and also twice the fiber at 4 grams every serving.


Sweet potatoes are available year round. They"re appearing an ext on restaurant menus. Unfortunately, the baked ones frequently are covered in butter and also cinnamon sugar. Some room sliced and fried to replace french fries.


Consider baking sweet potatoes because that a healthful side dish in ~ home. Pick fresh people that have smooth skin, and are totally free of cracks, soft spots or blemishes. Like various other potatoes, you can store them because that at least two mainly in a cool, dark place.


Bake numerous at once to have actually for leftovers later in the week. Uneven white potatoes, sweet potatoes remain creamy and also soft ~ cooking. They likewise reheat nicely in the microwave. To roasted them at home:


Heat cooktop to 400 degrees. Wash and also dry the potatoes. Pierce each potato several times v a fork. Location potatoes ~ above a baking sheet extended with foil, top top the middle rack of her oven.


Bake because that 40 come 60 minutes. Food preparation time varies based on the potato size. They"re done when you deserve to stick a fork right into the facility easily. If the potatoes are really large, halve them.


Baked sweet potatoes room yummy plain. Or include just a teaspoon of margarine or butter because that a little flavor. Remember, adding extra fat or sugar starts acquisition away indigenous the healthful services of the sweet potato.


Many recipes speak to for medium-size sweet potatoes. Part in the grocery store store are huge. For cooking purposes, 1 pound of sweet potato equals around three medium whole, 2 cups mashed or 3½ to 4 cup chopped.


As for that sweet potato casserole recipe, why not try a healthier version this year? your family and also friends will never ever taste the difference.


Why contact this recipe "healthified"? Well, it"s obtained 53 percent under calories and also 82 percent much less fat than the usual sweet potato casserole recipe, however it has actually the wonderful flavor us all know and love. The cooking recipes is a bit sweeter as soon as using the canned sweet potato in syrup. You deserve to substitute 3 cup peeled, cooked, new sweet potatoes for the crate potatoes.


In a large bowl, mash sweet potatoes. Line in granulated sugar, salt, egg product, milk and vanilla; spoon into casserole.


In a small bowl, mix every topping ingredients except pecans till well blended. Stir in pecans. Sprinkle end sweet potato mixture.

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Nutrients per serving: 250 calories, 5 grams fat, 3 grams protein, 47 grams carbohydrate, 4 grams fiber and 220 milligrams sodium.


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