My family is suffering from a post-holiday food hangover. Fortunately, this year, I was able to substitute some healthy and yummy recipe makeovers for the standard holiday fare, helping us avoid that dreaded “I’m as bloated and rancid week-old stuffed sausage” feeling that we all know and loathe.
Sadly, I couldn’t find a recipe for my favorite sweet potato casserole which is an absolute must-have item at any good Thanksgiving or Christmas meal. So what follows is the original recipe and my own revision along with a few pics of the finished product.
I must admit that I’ve made and served the original recipe over the years. Each time, the original has garnered rave reviews. But beware – it is frankly unhealthy – chocked full of fat, sugar and animal products. If those ingredients work for you and your family, go for it. I doubt you’ll be disappointed. But understand, I’ve served the revamped version to family and friends over the last few years. Vegetarians, Vegan and omnivores alike love it, and most are unaware of its vegan status.
You can even “tweak” the revamp recipe to accommodate Paleo/Cross Fit types. You would just want to use two whole, beaten eggs (as in original recipe) or 3 whole egg whites instead of egg replacer. Then replace the flour and rolled oats with ½ cup each almond (or other nut) flour and coconut flour. Hard core Paleo types would also appreciate you using extra-virgin coconut oil in place of butter or margarine. Your call. Coconut has a very recognizable flavor. I love it. Some people detest coconut, so just be mindful of your audience. ☺
Original Recipe Sweet Potato Casserole
Recipe makes ~6 (1-cup) servings
• 4 cups sweet potato, cubed
• 1/2 cup white sugar
• 2 eggs, beaten
• 1/2 teaspoon salt
• 4 tablespoons butter, softened
• 1/2 cup milk
• 1/2 teaspoon vanilla extract
• 1/2 cup packed brown sugar
• 1/3 cup all-purpose flour
• 3 tablespoons butter, softened
• 1/2 cup chopped pecans
Preheat oven to 325 degrees F (165 degrees C). Put sweet potatoes in a medium saucepan with water to cover. Cook over medium high heat until tender; drain and mash. In a large bowl, mix together the sweet potatoes, white sugar, eggs, salt, butter, milk and vanilla extract. Mix until smooth. Transfer mixture to a 9×13” baking dish. In medium bowl, mix the brown sugar and flour. Cut in the butter until the mixture is coarse. Stir in the pecans. Sprinkle the mixture over the sweet potato mixture. Bake in the preheated oven 30 minutes, or until the topping is lightly brown.
Sweet Potato Soufflé Updated
This recipe makes ~8-10 servings
• 4 large (or 5 medium) sweet potato, peeled and roughly cut into 6-8 chunks
• ¼ cup maple syrup
• ¼ cup coconut sugar
• ½ cup canned pumpkin (NOT pumpkin pie mix)
• 1 Tbsp. vegan egg replacer, mixed with ¼ cup filtered water
• 2 Tbsp. flax seed meal
• ½ tsp. salt
• 3 Tbsp. vegan butter-replacement (I prefer Earth Balance sticks), softened
• 2/3 – ¾ cup almond, coconut, rice or soy milk
• 1 tsp. vanilla extract
• ½ tsp. pumpkin pie spice mixture (I like McCormick’s brand)
• 1 small box sugar-free vanilla pudding mix (unprepared)
• ¼ cup coconut sugar
• ¼ cup all-purpose gluten-free flour mix
• ½ cup gluten-free rolled oats
• 1/3 tsp. salt
• 2 Tbsp. chia seeds
• 2 Tbsp. vegan butter-replacement (like Earth Balance)
• ½ cup chopped pecans or walnuts
• ½ tsp. maple, butter or butternut flavoring
• Dash almond, coconut, rice or soy milk
• McCormick’s Kettle Corn flavored popcorn salt
Place peeled and cut sweet potatoes in a large saucepan with enough water to cover. Cook , covered over medium high heat until tender. While sweet potatoes cook, lightly spray a large casserole dish with non-stick spray I like Pam Coconut Oil spray). Pour pumpkin into prepared casserole dish. Mix together egg replacer, water and flax seeds in a large (2-cup measure cup). Set aside and allow mixture to thicken (about 5-10 minutes). When the egg replacer/flax seed mixture has become thick, stir in the milk, flavorings and pudding mix.
When sweet potatoes are soft to fork, drain and pour hot potatoes into casserole dish with pumpkin. Preheat oven to 375(F). Add butter to hot sweet potato and pumpkin mixture. Using a potato masher or pastry cutter, mash sweet potatoes and pumpkin together until smooth. Sprinkle the mixture with salt and stir to combine. Next add the milk mixture and stir thoroughly to combine. You may add more milk if the consistency is too thick.
In medium bowl, stir together the sugar, oats, chia seeds and flour. When combined, sprinkle mixture with flavorings. Stir to combine. Cut in the butter until the mixture is coarse. Lastly, stir in the pecans. Sprinkle the mixture over the sweet potato mixture. Then lightly sprinkle prepared soufflé with popcorn salt. Next, cover casserole with tin foil. Place in pre-heated oven and bake for 40 minutes.
After casserole has been baking for 40 minutes, remove casserole from oven and take off the tin foil. Then return to oven and bake 20 more minutes, or until the topping is lightly brown.
: 1 ½ hours
SERVINGS: About 6 servings, original recipe. About 8-10 servings for Revamp.
A couple of shots of the revised recipe as served during this year’s holiday celebrations.