Thanksgiving wouldn't be complete without my mom's sweet potato casserole. I thought of an interesting twist to lower the calories and carbs... See you don't have to gain the estimated 15 pounds from Thanksgiving to New Years and still enjoy comfort food!
3 cups mashed cauliflower
1 cup pumpkin (or more...if you want a deeper color)
1/4 cup Swerve (or erythritol and 1/4 tsp stevia glycerite)
-Or you could use NATURE'S HOLLOW xylitol syrup
2 eggs, beaten
1/2 cup almond milk
1/2 tsp Celtic sea salt
1/3 cup butter, melted
1 tsp vanilla extract
TOPPING:
1/2 cup Swerve (or erythritol and 1/4 tsp stevia glycerite)
1/2 cup almond flour or almond meal
1/3 cup butter, melted
1 cup chopped pecans
Place cauliflower florets in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.) Place the cooked cauliflower in a food processor and blend until very smooth.
In a mixing bowl, combine the cauliflower, pumpkin, Swerve, eggs, almond milk, salt, 1/3 cup butter and vanilla. Mix together and pour into a greased 13x9 inch baking dish.
To prepare the topping, combine the Swerve, almond flour, 1/3 cup melted butter and pecans. Mix together and crumble over "sweet potato" mixture. Bake uncovered at 350 degrees F (175 degrees C) for 35 to 45 minutes. Serves 10
NUTRITIONAL COMPARISON:
1 cup Sweet Potato = 180 calories, 41 carbs, 7 fiber
1 cup Pumpkin = 30 calories, 7 carbs, 1 fiber
1 cup Cauliflower = 28 calories, 5 carbs, 2.8 fiber
Traditional Sweet Potato Casserole = 407 calories, 68.6 carbs, 2g fiber
"Healthified" Casserole = 190 calories, 5.3 carbs, 2.5 fiber
Could you use the "Just like brown sugar" here in either the casserole or topping? I seem to be allergic to stevia. Can you generally replace the stevia glycerite with the sugar not or just like sugar items or even erythritol? Thank you so much, I have an autoimmune disease and gluten intolerance, and your site has wonderful recipes and information.
ReplyDeleteThank you for your kind words!
ReplyDeleteYep, Just Like Brown Sugar would work great! And yep, whenever you see Truvia , use the same amount of JLS.
Happy eating!
I made this for Thanksgiving and it was a hit! So tasty and no one believed it wasn't actually sweet potatoes, I have enjoyed all of your recipes I've tried so far but this is definitely a favorite. :)
ReplyDeleteThanks Erin!
ReplyDeleteYou totally made my night!
Hi Maria,
ReplyDeleteWould you give me permission to print this recipe on my blog post for Thanksgiving? I blog on using mindfulness to manage a low carb lifestyle for Type 2 diabetes, www.mindfullymanagingdiabetes. I'd love to give full credit to you and your site, which is my favorite one for food and nutritional understanding.
As I plan on sending the post out for the holiday, I hope to hear back from you before.
Hi, as long as you link back to the original recipe, yes feel free to post. :)
DeleteMerry Christmas, Maria and family and others reading.
ReplyDeleteMade this and we enjoyed it as an accompaniment to our shrimp and filet.
Thanks again for another interesting and very good recipe, Maria.
Philis
Maria,
ReplyDeleteWhy not real sweet potatoes or yams in this recipe. Are the carbs in yams just to much foe even an occaional indulgence?
Glenn
Hi, Yes they are just too much for me. Just look at the nutritional comparison! :)
DeleteTraditional Sweet Potato Casserole = 407 calories, 68.6 carbs, 2g fiber
"Healthified" Casserole = 190 calories, 5.3 carbs, 2.5 fiber
Over 66g of net carbs would become 16.5 teaspoons of sugar in our blood. A normal blood sugar is 1 teaspoon of sugar.
Do you think this recipe would still work subbing egg whites for the whole eggs? Thanks! LOVE YOUR BLOG- and can't wait to try this recipe!
ReplyDeleteThank you! I think that should work. Happy Baking! :)
Deletegoing for it. THANK YOU!
DeleteI topped with organic unsweetened coconut shreds, coconut oil, & swerve instead...and it was deeeeee-licious!!!! WIll definitelyyyy be a repeat dish!!
DeleteThank you! I'm glad you liked it. :)
Delete