3 lbs. Sweet potatoes, peeled and quartered
1 Tbs melted butter
2/3 cup fat free half and half.
1/3 cup Xylitol*
1 tsp vanilla
1 tsp ground cinnamon
½ tsp allspice
¼ cup dried coconut flakes
¼ cup chopped walnuts
Preheat oven to 375 degrees.
Place the sweet potatoes in a large pot with water to cover. Bring to a boil and boil for 15 minutes or until tender. Drain the potatoes.
While the potatoes are cooking, combine the butter, half-and-half, Xylitol, vanilla, cinnamon, and allspice in a small bowl.
Spoon the potatoes into an 8” X 8” baking dish coated with olive oil. Pour the half-and-half mixture evenly over the potatoes and mash slightly leaving the potatoes somewhat lumpy. Bake for 20 minutes.
Remove from oven and top with the coconut and walnuts. Return to the oven for 5 minutes until coconut browns.
Makes 10 servings.
Sweet potatoes make an ideal replacement for white potatoes. They have fewer calories, more fiber and a lot more flavor. Sweet potatoes are one of the oldest vegetables known to man. They have been traced back to prehistoric times. That’s a pretty good track record!
The Sweet Potato is an excellent source of beta-carotene, a very good source of vitamin C and, vitamin B6, potassium and iron.
Both beta-carotene and vitamin C are very important because they are powerful antioxidants that help us reduce free radical damage. And these nutrients also have anti-inflammatory properties that can be helpful in reducing symptoms associated with rheumatoid arthritis and osteoarthritis.
This low calorie casserole has other healthy ingredients. Instead of sugar, I use Xylitol.
Xylitol is a low glycemic sugar that has 40% fewer calories than processed sugar, and 74% less carbohydrate intake. Xylitol is only a 7 on the glycemic index and safe for diabetics. My favorite supplier is www.xylitolusa.com and you can also find this at most natural foods markets.
Walnuts are especially good for the heart. The healthful monounsaturated fats in walnuts can help to lower cholesterol, while the high levels of the essential amino acid l-arginine can help lower blood pressure.
Coconut has an anti-inflammatory effect as well as Anti-microbial properties. Coconut can help control sugar cravings and reduces hypoglycemic symptoms.