Thursday, November 11, 2010

"Sweet Potato" Casserole

We love this casserole, especially at thanksgiving, but sweet potatoes (yams) are quite high in starch. By substituting pumpkin for most of the sweet potato you can still get the essence of sweet potato casserole without all the starch.

I'm calling this "low starch" but it is still a treat with 7 grams of starch per serving. I also cook my own pumpkin because that cuts down on the starch content- if you use canned pumpkin or canned (drained) sweet potato just try to get close to 4 cups of pumpkin and 1 cup of sweet potato. This recipe also works really well when substituting Stevia instead of sugar.

There are about 780 mg of maltose per serving, so this is definitely a treat if you are on a low-maltose diet.

If you choose to use fresh pumpkin, and if you plan to make pumpkin pie, you can use a larger pie pumpkin and reserve some for the pie.


"Sweet Potato" Casserole

* 1 large sweet potato
* 1 small-ish pie pumpkin (don't use a jack-o-lantern pumpkin from your local mega-mart)
* 3 tablespoons butter, softened
* 1 cup packed brown sugar
* 1 cup chopped pecans
* 1 cup flaked coconut (optional, but highly recommended)
* 1/3 cup oat flour
* 1/2 cup white sugar
* 2 eggs
* 1/4 cup milk
* 1 tablespoon grated orange zest
* 3 tablespoons butter
* 1 teaspoon vanilla extract
* 1/2 teaspoon salt

1. Preheat oven to 350 degrees F (175 degrees C). Poke holes in the sweet potato with a fork, arrange the sweet potato and pumpkin on a cookie sheet. Grease an 11x7 inch glass baking dish.
2. Bake sweet potato (and pumpkin, if using) for 1 hour. Let cool, remove skins and seeds, and mash in a large bowl. There should be approximately 1 cup of mashed sweet potato and 4 cups of mashed pumpkin.
3. Combine softened butter with brown sugar, nuts, coconut and flour; stir with a fork. Set aside.
4. Combine sugar, eggs, milk, orange peel, butter, vanilla, salt with the mashed sweet potatoes. Beat the mixture with an electric mixer until smooth. Pour mixture into prepared baking dish. Sprinkle the brown sugar-nut mixture over the top of the mixture.
5. Bake for 35-45 minutes.

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