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Sweet and Savory Sweet Potato Casserole – without marshmallows

Sweet and Savory Sweet Potato Casserole – without marshmallows

Sweet potato casseroles are often way too sweet for many palates, especially when they are served around the holidays with an abundance of other rich dishes. This casserole, or side dish, gets all of it’s sweetness from the sweet potato itself and enhances the flavor by roasting it with ginger and fresh lime juice. It is a traditional favorite at our house!

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Ginger lime sweet potatoes with a sautéed pork chop
Ginger lime sweet potatoes with a sautéed pork chop
ingredients for ginger lime sweet potato casserole
ingredients for ginger lime sweet potato casserole

Yams vs orange sweet potatoes vs white sweet potatoes

First of all, yams and sweet potatoes are not the same. It is not uncommon for grocery stores to label sweet potatoes as yams, but true yams are rarely found in American grocery stores. Even the canned “yams” available in US stores around the holidays are actually sweet potatoes.

Yams have dark brown skin and the texture and flavor of their flesh is dry and starchy like a regular potato. Sweet potatoes have reddish skin, orange flesh and their flavor is much sweeter.

The reason sweet potatoes are labeled as yams in US stores is that in the 1900’s the Southern US potato growers want a way to distinguish them from their regular potatoes. Since this label worked for differentiating the two potatoes, it stuck around to this day.

Yams are not really potatoes, but rather a stem tuber that belongs to a different botanical family. They have pale white flesh and can become very, very large. Unlike a sweet potato they have an earthy, neutral taste.

The copper-colored potato with orange flesh is probably what comes to mind when you think of the sweet potato, but there are many other varieties. Some of these types are even labeled as yams, but they aren’t true yams. You’ll find three major types of sweet potatoes at North American grocery stores:

There are many varieties of sweet potatoes, but the most common ones in the grocery stores are Jewel or Garnet. I always go for the dark red ones and they never disappoint with their natural sweetness.

What pairings go well with sweet potatoes?

Although many people tend to add more sweetness to sweet potato side dishes, I think they are plenty sweet on their own and benefit by pairing with savory dishes or spices. Here are a few of my sweet and savory pairings for sweet potatoes:

  • chile spice blends
  • feta butter
  • apples
  • cinnamon
  • maple syrup
  • steak fajita fillings
  • chorizo
  • black beans
  • chicken
  • pork (chops, ribs, etc.)

Can you have sweet potatoes on a low carb diet?

While sweet potatoes have a lot of health benefits, they are not low carb. If you are on a low carb diet and want to include sweet potatoes, you would need to make sure the rest of your meals that day are essentially carb-free. Low carb does not mean no-carb (unless you are doing strict keto).

Although sweet potatoes have fairly high carbs and sugar content they are also rich in fiber, vitamins, minerals and antioxidants. They’re also incredibly rich in beta-carotene, which is converted to vitamin A to support good vision and your immune system. Here is a nutritional rundown:

One cup (200 grams) of baked sweet potato with skin provides:

  • Calories: 180
  • Carbs: 41.4 grams
  • Protein: 4 grams
  • Fat: 0.3 grams
  • Fiber: 6.6 grams
  • Vitamin A: 769% of the
    Daily Value (DV)
  • Vitamin C: 65% of the DV
  • Manganese: 50% of the DV
  • Vitamin B6: 29% of the DV
  • Potassium: 27% of the DV
  • Pantothenic acid: 18% of the DV
  • Copper: 16% of the DV
  • Niacin: 15% of the DV

What temperature to cook sweet potatoes at?

ginger lime sweet potatoes before cooking
ginger lime sweet potatoes before cooking

I love roasted caramelized vegetables and roasting sweet potatoes at a high temperature really brings out the flavor. The recipe below roasts the sweet potatoes for 50 minutes at 425 degrees F.

Why is my sweet potato casserole runny?

This seems to be a question that arises frequently with sweet potato casseroles. You can bake or boil your sweet potatoes for sweet potato casserole.

Whether baking or boiling, make sure to cut your potatoes into equal sized pieces so they cook at the same rate. As you can see in the video, I used a mandolin which ensures same size slices.

If you are boiling sweet potatoes for your casserole, make sure not to overcook. They absorb water which can result in a watery filling. This is another reason to make sure they are cut to the same size so that you bake you casserole long enough to soften everything at the same time without overcooking.

Ginger Lime Roasted Sweet Potatoes

ginger lime sweet potatoes before cooking
This side dish is the perfect blend of sweet and savory. Sweetness from the sweet potatoes and a bit of brown sugar, and savory from the soy sauce and lime juice. Perfect for the holidays or everyday dinners.
5 from 1 vote
Prep Time 30 mins
Cook Time 55 mins
Servings 10
Calories 204

Equipment

Ingredients

  • 3 lbs sweet potatoes about 10 cups after slicing
  • cup flour all-purpose
  • ¼ cup butter
  • cup brown sugar packed, I used light brown sugar
  • 1 Tablespoon lime rind grated rind from 1 large lime
  • 2-3 Tablespoons fresh lime juice
  • 1 Tablespoon orange rind grated rind from 1 medium orange
  • 1-2 Tablespoons grated ginger heaping Tablespoon
  • 1 Tablespoon soy sauce
  • 1 teaspoon salt

Instructions
 

  • Preheat the oven to 425° F and grease or spray your baking dish
  • Use a mandolin or a sharp knife to slice sweet potatoes into thin pieces. Try and make sure they are the same thickness so they will get done at the same time. Loosely measure out 10 cups of sliced sweet potatoes into a large bowl
  • Sprinkle flour over the sweet potatoes and get them coated as thoroughly as possible. Use your hands to mix the flour and potatoes and get in between the slices.
  • Melt the butter in a small pot over medium low heat. When melted, stir in sugar, citrus rinds and juice, grated ginger, soy sauce and salt (add a pinch of pepper if you want). Whisk this together over the heat until sugar has dissolved and all ingredients are combined.
  • Pour the butter/sugar mixture over the sweet potatoes and toss together well (hands work best). Spoon everything into your prepared baking dish, cover and cook at 425°F for 60 minutes, or until tender. Remove from oven and let it rest for 10 minutes.

Nutrition

Calories: 204kcalCarbohydrates: 38gProtein: 3gFat: 5gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 12mgSodium: 384mgPotassium: 481mgFiber: 4gSugar: 13gVitamin A: 19451IUVitamin C: 5mgCalcium: 51mgIron: 1mg
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Online Diet/Health Coaching:

Although I am not currently taking clients for diet & health coaching, I have been a coach for many years with the online service called coach.me. It is a great platform for all kinds of coaching – anything from specific diets, writing a blog, getting up early, or getting rid of that pesky procrastination.  

There are some wonderful coaches and the testimonials will tell you what you need to know.  Contact me at [email protected] to get a referral to some of the tested, experienced online coaches on Coach.me

If you’d like to start with a plan for a low carb or keto lifestyle, check out this detailed guide in ebook form. It may be all you need to lose weight on this lifestyle. Or it may be used as a supplement to one-to-one coaching.

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