Sunday, May 3, 2015

Healthy family recipe: Just a Little Suga' Sweet Potatoes

Here is a Turkey Day makeover dish that is sure to please the whole family. This casserole uses less of the recommended sugar and butter of the original recipe, but remains sweet and fluffy.

Healthy family recipe: Just a Little Suga’ Sweet Potatoes

Elizabeth Coover, RD, LDN is a clinical dietitian for the Healthy Weight Program at the The Children's Hospital of Philadelphia.

Here is a Turkey Day makeover dish that is sure to please the whole family. The key to keeping this recipe light is to measure ingredients and serve an appropriate portion. This casserole uses less of the recommended sugar and butter but remains sweet and fluffy.

Additional tips: Remove the pecans for a nut-free dish and mix in ground cinnamon and ginger for a spicy addition.

Just a Little Suga’ Sweet Potatoes

Ingredients:

  • 2 1/2 pounds sweet potatoes, peeled and cut into 1-inch cubes
  • 1/2 cup packed brown sugar
  • 1/4 cup butter, softened
  • 1 teaspoon salt
  • 1/2 teaspoon vanilla extract
  • 1/2 cup finely chopped pecans, divided
  • Cooking spray
  • 1 cup mini marshmallows

Directions:

1. Preheat oven to 375°F.

2. Put the potatoes in a large pot and add just enough cold water to cover them. Bring to a boil. Once boiling, reduce the heat, and let simmer for 15 minutes or until very tender. Drain the potatoes and cool for a few minutes.

3. Place potatoes in a large bowl. Add the sugar, butter, salt, and vanilla to the bowl. Mash sweet potato mixture with a potato masher or large spoon. Fold in 1/4 cup of the pecans.

4. Scrape potato mixture into an even layer in an 11 x 7-inch baking dish coated with cooking spray. Sprinkle the remaining 1/4 cup pecans and marshmallows evenly on top.

5. Bake at 375° for 25 minutes or until golden. Cut into 15 squares and serve.

Serving size: 1 square or  ½ cup casserole

Adapted from CookingLight.com


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Anna Nguyen Healthy Kids blog Editor
Sarah Levin Allen, Ph.D., CBIS Assistant Professor of Psychology at Philadelphia College of Osteopathic Medicine
Stephen Aronoff, M.D., M.B.A. Chair of the Department of Pediatrics at Temple University Hospital
Peter Bidey, D.O. Medical Director of Family Medicine at Philadelphia College of Osteopathic Medicine
Christopher C. Chang, MD, PhD, MBA, FAAAAI, FACAAI Associate Professor of Medicine in division of Rheumatology, Allergy and Clinical Immunology at UC Davis
Katherine K. Dahlsgaard, Ph.D. Lead Psychologist of The Anxiety Behaviors Clinic at Children's Hospital of Philadelphia
Gary A. Emmett, M.D., F.A.A.P Director of Hospital Pediatrics at TJU Hospital & Pediatrics Professor at Thomas Jefferson Univ.
Magee DeFelice, M.D. Division Chief of Allergy and Immunology at Nemours/Alfred I. duPont Hospital for Children
Hazel Guinto-Ocampo, M.D. Chief of Pediatric Emergency Services at Nemours duPont Pediatrics/Bryn Mawr Hospital
Rima Himelstein, M.D. Adolescent Medicine Specialist at Crozer-Keystone Health System
Jessica Kendorski, PhD, NCSP, BCBA-D Associate Professor in School Psychology/Applied Behavior Analysis at Philadelphia College of Osteopathic Medicine
Anita Kulick President & CEO, Educating Communities for Parenting
Janet Rosenzweig, MS, PhD, MPA VP for Programs & Research for Prevent Child Abuse America
Beth Wallace Smith, R.D. Registered Dietitian at Children's Hospital of Philadelphia
Emiliano Tatar, M.D. Pediatrician at Einstein Healthcare Network Roxborough Plaza
Jeanette Trella, Pharm.D Managing Director at The Poison Control Center at CHOP
W. Douglas Tynan, Ph.D., ABPP Director of Integrated Health Care for American Psychological Association
Flaura Koplin Winston, M.D., Ph.D. Scientific Director of the Children’s Hospital of Philadelphia’s Center for Injury Research and Prevention
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