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A Healthy Dish To Satisfy Any Sweet Tooth

Wow guests with this great recipe.

Even though Christmas and Thanksgiving are over, the entertaining season is still in full swing as New Years Eve is just around the corner. We consulted Karen Roth, MS, NC to get this recipe for Sweet Potato Casserole that is as healthy as it is delicious.

Sweet Potato Casserole

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.

ImageBoth 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. With sugar being 100 on the glycemic index, Xylitol is only a 7 and safe for diabetics. My favorite supplier is, but you can find this at Lassen’s and Whole 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.

ImageSweet Potato Casserole
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.

Karen Roth, MS, NC holds a Masters degree in Holistic Nutrition from
Hawthorn University and is author, radio co-host and active member of
the National Association of Nutritional Professionals and the Menopause
Type Network®. She is also the co-host of the "Today’s Woman" show on AM-1220, KHTS.

To contact Karen Roth, call 661-253-1827 or visit

A Healthy Dish To Satisfy Any Sweet Tooth

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