Growing up in the South on traditional ‘meat and three’ meals, I learned how to cook from my grandmothers, who kept butter, cream and cheese as stables in the refrigerator. That’s why when one child decided to be vegan and the other pescatarian, I started scrambling for recipes that could be tweaked to maintain the protein I knew they needed in their diets.
Here’s one that we all love (meat-eaters included). It tasted so much better than the traditional Thanksgiving sweet potato casserole with marshmallows, no one even noticed the absence of meat products or byproducts. It’s also packed with protein, calcium, potassium and iron, so you can know your family is getting the nutrients they need on a vegan or vegetarian diet.
Ingredients
5 large sweet potatoes
2 tablespoons extra-virgin olive oil
2 cups unsweetened almond milk
1 teaspoon ground ginger
¾ teaspoon sea salt
¼ teaspoon black pepper
Fresh sage (for garnish)
Topping
1 cup whole rolled oats
1 cup pecans
1 teaspoon minced garlic
2 tablespoons maple syrup
2 tablespoons extra-virgin olive oil
½ teaspoon dried thyme
½ teaspoon rosemary
1 teaspoon sea salt
Dash of pepper
Instructions
Preheat the oven to 425°F. Use a fork or knife to poke holes into five large sweet potatoes. Place them on a baking sheet and roast until tender.
While the potatoes are roasting, combine the oats, pecans, garlic, maple syrup, extra-virgin olive oil, rosemary, thyme, salt and pepper in a food processor. Pulse a few times to mix well. Pour mixture in a bowl and set aside.
When potatoes are tender, remove them from the oven. Peel the skin off then add the roasted sweet potatoes into the food processor along with extra-virgin olive oil, almond milk, fresh ginger, salt and pepper. Make sure they are nice and creamy before adding them to your baking dish.
Add the topping, drizzle with olive oil, and bake for 15-20 minutes until the top is browned.
Serve and enjoy!
Nutritional Information
Servings: 6
Amount per serving: Calories 443, Total Fat 26.4g, Saturated Fat 3.2g, Cholesterol 0mg, Sodium 209mg,Total Carbohydrate 50.3g, Dietary Fiber 9.3g,Total Sugars 5.5g, Protein 5.9g, Vitamin D 0mcg, Calcium 172mg, Iron 2mg, Potassium 1238mg
Nutritional facts analyzed by Verywell.com Recipe Analyzer