Sweet potato casserole recipes to boost your immune system


2017-01-05 15:57

Have you considered making a sweet potato casserole to feed your family and boost your immune system at the same time?

Sweet potatoes have multiple health benefits because they have high levels of vitamin A, vitamin C, manganese, copper, pantothenic acid, vitamin B6, biotin, potassium and other nutrients. They are considered to be one of the healthiest vegetables on the planet and can boost the immune system, so you want to add more sweet potatoes to your meals. The following sweet potato casserole recipes give you an easy way to include more of these powerful veggies.

1. Healthy sweet potato casserole recipe

If you want to avoid adding pounds of marshmallows or tablespoons of brown sugar to your dish, then the healthy sweet potato casserole is a better option. Sweet potatoes are a healthier alternative to regular, white potatoes, and they still taste delicious without extra sugar. The following recipe takes about an hour to prepare and gives you 12 servings.

Ingredients:

• 3 pounds of peeled and cut sweet potatoes
• 1/2 cup of low-fat milk
• 3/4 teaspoon of salt
• 1 tablespoon of butter
• 1 egg
• 1/2 teaspoon of vanilla extract

Cooking instructions:

1. Preheat your oven to at least 375 degrees Fahrenheit.
2. Wash, peel and cut all the sweet potatoes into small pieces.
3. Add the sweet potatoes to a large pot or pan with enough water to cover them. Boil the water until the sweet potatoes are soft.
4. Remove the water from the pan by draining it.
5. Remove the sweet potatoes and mash them. Add butter, milk, salt, vanilla extract and one egg. Mix all the ingredients together, and add the entire mixture to a baking dish.
6. Bake until the mixture is golden brown.

2. Nut sweet potato casserole recipe

The high levels of vitamin C, beta carotene and B vitamins are essential for immune health. In addition, research shows that sweet potatoes have antioxidant and antidiabetic properties, so you want to make sure your entire family is eating more of them. The following sweet potato casserole recipe has nuts that add extra magnesium and protein. It will also take an hour to prepare and makes 12 servings.

Ingredients:

• 3 pounds of peeled and cut sweet potatoes
• 1 can of evaporated milk
• 1 teaspoon of salt
• 3 tablespoons of butter
• 1/2 teaspoon of vanilla extract
• 1 teaspoon of cinnamon
• 3 tablespoons of canola oil
• 1 cup of pecans
• 1 cup of walnuts
• 1 cup of almonds

Cooking instructions:

1. Preheat your oven to at least 375 degrees Fahrenheit.
2. Wash and peel all the sweet potatoes. Cut them into small pieces.
3. Add the sweet potatoes to a large pot or pan with enough water to cover them. Boil the water until the sweet potatoes are tender.
4. Remove the water from the pan by draining it.
5. Remove the sweet potatoes and mash them. Add milk, 2 tablespoons of butter, salt and vanilla extract. Mix everything and add it to a baking dish.
6. Prepare the nut mixture by crushing the pecans, walnuts and almonds into small pieces. Add canola oil, cinnamon and one tablespoon of butter. Mix everything and layer them on top of the sweet potatoes.
7. Bake until the mixture is golden brown.

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Comments

I used to like sweet potatoes when I was a kid. I would love to find a recipe that would make me like it again. This one looks good.