healthiest dessert
Baked Sweet potato Casserole
Sweet potato is a excellent source of antioxidant,strongly anti-inflammatory and rich in Vitamins and Minerals and complex carbohydrate with full of fiber and low GI value.
It has 90% Vitamin A, 65% Vitamin C, and minerals such as Iron,Calcium, Copper, Manganese,potassium and so on; 80 nutrients all total.
Ingredients:
5 sweet potato ( cooked, peeled and mashed)
1/4 cup evaporated milk
1/4 cup coconut milk
1 teaspoon vanilla extract
Pinch of salt
1 tbsp. honey or maple syrup
3 tablespoons melted butter
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cinnamon
Topping:
* 1/3 cup butter, melted
* 3/4 cup packed brown sugar
* 1/2 cup all-purpose flour
* 3/4 cup chopped pecans
Method:
- Preheat oven to 350 degrees F (175 degrees C). Grease 2 quart casserole dish with butter and set aside.
- Boil sweet potatoes until tender and peel them after.
- Mash the cooked and peeled sweet potatoes with the melted butter until smooth.
- Mix together the sweet potatoes, evaporated milk, coconut milk, vanilla, honey, salt, nutmeg and cinnamon.
- Pour into prepared casserole dish.
- Prepare the topping by mixing together the 1/3 cup butter, brown sugar, flour and pecans. Sprinkle over casserole and bake for 45 minutes or until or until the top is golden brown and the topping is slightly bubbly. Check it time to time, in between.
- Serve hot
- Note: cook sweet potato in Microwave inside a zip lock bag. It saves time and very convenient. I wash the potatoes very well with vegetable cleaning brush under cold water and then put then in a Glad zip lock bag. And cook them in microwave on potato cooking setting, if you don’t have that you can cook on 8-10 minutes or until tender. Let it stand for 5 minutes to cool down and then peel them.
- Sweetner I mean the honey or maple syrup is optional. Use acccoding to your taste because remember, sweet potato is already sweet and your topping has sugar also.
