It's almost time to pull out that sweet potato casserole recipe. Is yours topped with marshmallows, or covered in brown sugar, butter and nuts?
Under all that added gooeyness, sweet potatoes are really nutrition powerhouses. They're fat-free, low in sodium and high in fiber. Plus they're a good source of vitamins A and C.
Sweet potatoes are excellent sources of antioxidants to reduce disease risks. Eat the skin for more fiber and antioxidants.
One medium sweet potato (5 inches long by 2 inches wide) has only 100 calories, 23 grams carbohydrate, no fat grams and 2 grams protein. They're similar to white potatoes except they have about 10 fewer calories and twice the fiber at 4 grams per serving.
Sweet potatoes are available year round. They're appearing more on restaurant menus. Unfortunately, the baked ones often are covered in butter and cinnamon sugar. Some are sliced and fried to replace french fries.
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Consider baking sweet potatoes for a healthful side dish at home. Select fresh ones that have smooth skin, and are free of cracks, soft spots or blemishes. Like other potatoes, you can store them for at least two weeks in a cool, dark place.
Bake several at once to have for leftovers later in the week. Unlike white potatoes, sweet potatoes remain creamy and soft after cooking. They also reheat nicely in the microwave. To bake them at home:
Heat oven to 400 degrees. Wash and dry the potatoes. Pierce each potato several times with a fork. Place potatoes on a baking sheet covered with foil, on the middle rack of your oven.
Bake for 40 to 60 minutes. Cooking time varies based on the potato size. They're done when you can stick a fork into the center easily. If the potatoes are very large, halve them.
Baked sweet potatoes are yummy plain. Or add just a teaspoon of margarine or butter for a little flavor. Remember, adding extra fat or sugar starts taking away from the healthful benefits of that sweet potato.
Many recipes call for medium-size sweet potatoes. Some in the grocery store are huge. For cooking purposes, 1 pound of sweet potatoes equals about three medium whole, 2 cups mashed or 3½ to 4 cups chopped.
As for that sweet potato casserole recipe, why not try a healthier version this year? Your family and friends will never taste the difference.
Healthified Sweet Potato Casserole
Why call this recipe "healthified"? Well, it's got 53 percent fewer calories and 82 percent less fat than the typical sweet potato casserole recipe, yet it has the wonderful flavor we all know and love. The recipe is a bit sweeter when using the canned sweet potatoes in syrup. You can substitute 3 cups peeled, cooked, fresh sweet potatoes for the canned potatoes.
Makes 8 servings
Sweet potatoes:
1 40-ounce can sweet potatoes in syrup, drained
1/3 cup granulated sugar
½ teaspoon salt
¼ cup fat-free egg product
¼ cup fat-free (skim) milk
½ teaspoon vanilla
Topping:
¼ cup packed brown sugar
3 tablespoons all-purpose flour
1 teaspoon ground cinnamon
1 tablespoon tub margarine
1/3 cup chopped pecans
Heat oven to 350 degrees. Spray 1½-quart casserole with cooking spray.
In a large bowl, mash sweet potatoes. Stir in granulated sugar, salt, egg product, milk and vanilla; spoon into casserole.
In a small bowl, mix all topping ingredients except pecans until well blended. Stir in pecans. Sprinkle over sweet potato mixture.
Bake uncovered 35 to 40 minutes, or until thoroughly heated.
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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