SWEET POTATO CASSEROLE | healthy recipe with a delicious pecan oat crumble

This healthy sweet potato casserole made with a crunchy pecan oat crumble topping is a lightened-up version of the classic. Creamy spiced sweet potato topped with a crunchy, nutty crumble is the perfect side dish for your holiday table. This recipe is packed with flavor and can easily be made vegan and gluten-free!


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0:00 Intro
0:30 Prepping the sweet potatoes
1:52 Seasoning the sweet potatoes
2:48 Mashing the sweet potatoes
3:21 Making the pecan oat crumble
4:07 Using fresh nutmeg
4:50 Adding crumble to sweet potato mash
5:26 Baking the casserole
5:44 Serve and enjoy!

3 pounds (1.3kg) sweet potatoes peeled and cut into 2-inch pieces
¼ cup unsweetened oat milk or other non-dairy milk
2 tablespoons butter can use vegan, as needed
¾ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
¼ teaspoon ground nutmeg
1/8 teaspoon ground cloves
¼ teaspoon ground cinnamon
½ cup (45g) rolled oats
¼ cup (28g) fine almond flour
2 tablespoons (30g) coconut sugar
⅓ cup (40g) chopped pecans
½ teaspoon kosher salt
1/8 teaspoon ground nutmeg
¼ cup (60ml) melted butter or liquid coconut oil

Put the sweet potatoes in a large saucepan and cover with water. Bring to a boil and cook until very soft, 20-25 minutes.

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Preheat the oven to 350 degrees.

Drain the sweet potatoes, return them to the pan or transfer them to a large mixing bowl. Add the oat milk, butter, salt, pepper, nutmeg, cloves, and cinnamon. Mash until smooth, with a potato masher, or puree with an immersion blender. Scrape the mixture into a 3-quart baking dish and smooth the top.

Make the topping: Combine the oats, almond flour, coconut sugar, pecans, salt and nutmeg in a medium bowl. Stir in the butter until the mixture clumps together.
pecan crumble topping in a small bowl

Sprinkle the topping over the sweet potatoes in an even layer. Bake the casserole in the preheated oven 25-30 minutes, until the topping is crisp and golden brown.

Make ahead – Assemble the casserole in the baking dish with the topping or store the topping separately and add just before baking, cover and keep refrigerated up to 1 day ahead of baking.

Storing leftovers – store any leftover healthy sweet potato casserole covered in the baking pan or in separate, airtight containers in the fridge for up to four days.

To reheat – simply rewarm a portion of the casserole in the microwave, or feel free to reheat the entire baking dish if you’d like to warm up more than one serving.

Serving: 1serving | Calories: 308kcal | Carbohydrates: 43g | Protein: 5g | Fat: 14g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.3g | Cholesterol: 23mg | Sodium: 535mg | Potassium: 617mg | Fiber: 7g | Sugar: 10g | Vitamin A: 24415IU | Vitamin C: 4mg | Calcium: 79mg | Iron: 2mg

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#sweetpotatocasserole #healthysweetpotatocasserole #sweetpotatorecipe

Why Getting Enough Sleep Is Important To Staying Beautiful

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Healthy diets will make a big impact on skin and nails. Outer beauty radiates from inner health. You must eat a diet full of varied foods containing good nutrients. For healthy and strong nails, skin and hair, make sure to include lots of whole grains, zinc, iron and proteins in your meals.

Apply cream to your eyes every night. The skin around your eyes is delicate, and not as thick as the skin elsewhere on your face. This makes the skin around your eyes more prone to be lined and dry. Keeping the skin moist is a simple solution to that beauty problem.

In order to make your teeth look whiter, use lipstick with cool, blue undertones. Lipsticks with warm, orange-based undertones accentuate the natural yellow color of your teeth, making them look yellower. Lipsticks with cool, blue-based undertones, on the other hand, will make your teeth look whiter. For the greatest impact, choose a bright red lipstick with blue undertones.

Even the most skilled makeup artist sometimes has difficulty applying lipstick neatly. After you have applied it, use a cleanup brush that has been dipped in powder to place the powder all along the lip outline. Next, use a disposable wedge sponge to blot away any excess powder that may be left.

Eat more tomatoes as part of your beauty routine. Tomatoes have many health benefits, and special benefits for beauty. Studies have shown that people who have a diet high in tomatoes, also have less wrinkles. They also are less susceptible to sunburn than people who have no tomato in their diet.

If you have skin that tends to get shiny, you can do one of two things throughout the day. If you want to be fancy, you can buy a packet of face-blotting sheets. These smell wonderful and are impregnated with scented transparent powder. Or you can take a sheet of regular toilet paper and press, not rub, on the oily areas.

Beauty is in the details, so you may have to spend a little bit of time on the small things that are often overlooked. This could mean using a good exfoliant in the shower or learning the correct way to shave your face or your legs. These small things add up to a much better you.

For a boost of sun protection for your everyday products, look for foundation and moisturizer with an SPF of 15 or higher. Sun damage causes fine lines, wrinkles, and even skin cancer, so the extra dose of protection from products you use anyway can help keep your facial skin looking younger longer.

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If you have ever caught yourself peeling off nail polish because it had begun to chip, it’s possible you have done damage to your nail. When the nail polish is peeled off like this, there is a chance you are taking off a layer of the nail plate. This can cause your nail to thin out or crack. Opt for an acetone-free nail polish remover instead.

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If you hate the problems of clumpy and matted eyelashes, try using an eyelash curler. This will make the eyelashes thick and full without using any products. When using the curler, start at the roots and only use on lashes that are clean. Over time your lashes will become fuller, thicker, and beautiful.

Eyeshadows can be tricky for eyes over 40. Metallic, glittery shadows are beautiful, but eyelid skin develops tiny folds which are, unfortunately, accentuated by those gorgeous metallic colors. On the other hand, some matte shadows look too flat and dry, and do not flatter the eye either. Instead, look for shadows that are neither matte nor metallic: “quietly lustrous” should be the goal.

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About two hours before your bedtime, apply on your nails a base coat, followed by two coats of your favorite color, then a topcoat. If you make a bit of a mess on your skin, you need not worry. In the morning, your nails will be completely dry, and it will be easy to remove any stray polish from your skin with a little gentle washing and rubbing. This is a quick and easy tip for the prettiest manicure and pedicure.

Use wool pads that you have dampened and stored in the fridge to help you refresh your eyes. It has the same effect as what cold cucumbers or tea bags but is a bit easier to do when you are on a tight schedule. You are really going to love the results.

For the most natural look when shaping your brows, avoid plucking hairs above your brows, instead removing stray hairs below your brows. Plucking hairs above your brows makes it too easy to remove too much hair, resulting in sparse brows or an unnatural “surprised” look. Step back from the mirror and check your brows as you pluck, to ensure you aren’t removing too much hair.

Eat a balanced, healthy diet. What you put into your body will ultimately reveal itself on the outside, so it’s important to feed your body a diet that is low in carbohydrates, fats and sugars so that your complexion stays clear and bright. Splurging is OK, but make sure that your diet stays healthy enough to look your best.

Getting beauty tips that are going to really help, can be such a great way to achieve greater beauty through the techniques that are most popular and successful. Regardless of the beauty issues you face, you can learn to maneuver around them and find the right strategy to getting the look you really want.

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