Next week, you’ll likely be walking away from the Thanksgiving dinner table hunched over, filled to the brim with delicious seasonal dishes like turkey, bread stuffing, creamy green beans and sweet potato casserole. However, despite the holiday’s reputation as a jaunt to calorie town, there are ways to tweak traditional Thanksgiving dishes so that they continue to comfort not only your seasonal hunger pangs but also your conscience.

Take the sweet potato casserole – this dish is a fixture at the winter holiday table. Despite its sweet potato base, it is ultimately no different than a candy bar. It is packed with sugar, essentially overshadowing any other possible nutritional benefits – to say nothing about the fact that is is also laden with animal-based products, including cream, milk, eggs and butter. But it’s the season to indulge and enjoy dishes that provide holiday cheer, making us all a bit more thankful, and the sweet potato casserole is no exception to this sentiment.

Luckily, you can have your casserole and eat it too. The following recipe for a vegan gluten-free sweet potato casserole is a great way to load up on the fiber and antioxidant-rich sweet potato without losing any of its nutritional perks in a mass of sugar. The recipe depends on the aromatic, low-glycemic maple syrup to bring out the sweet potato’s natural sweetness as well as coconut oil to provide creaminess and healthy, animal-friendly fats that your body can recognize and process efficiently. Enjoy!

Vegan Sweet Potato Casserole

Serves 10-15

Ingredients

For the filling

• 2 1/2 pounds sweet potato
• 1/4 cup coconut oil, room temperature
• 1/4 cup 100% maple syrup
• 1/4 cup almond milk
• 1 teaspoon vanilla extract
• 1/2 teaspoon fine sea salt
• 3/4 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground ginger

• 1 cup chopped pecans
• 1/2 cup coconut flakes (no sugar added)
• 1/4 cup coconut oil, room temperature
• 1/2 cup 100% maple syrup
• 3 tablespoons steel-cut oats
• 1/2 teaspoon vanilla extract

Directions:

Preheat the oven to 400 degrees Fahrenheit. Grease a 13×9-inch pan with coconut oil and set it aside while you prepare the filling and topping.

Place sweet potatoes on a baking sheet and pop into the oven for about 45 minutes to 1 hour, until they are softened through to the core. While the potatoes are in the oven, prepare the pecan topping – simply mix all the topping ingredients in a bowl until evenly combined. Set aside.

When the potatoes are cooked through, removed them from the oven and reduce the oven’s heat to 350 degrees Fahrenheit. Let the potatoes sit aside until they cool to the point when you can work with them using your hands. Peel off the skins from the potatoes (they should release easily) and place the potato flesh into a large bowl. Add the coconut oil, maple syrup, almond milk, vanilla, salt, cinnamon, nutmeg and ginger to the sweet potato and mash until all the ingredients are evenly combined and the mixture is smooth. Spread the mixture into the bottom of the greased pan.

Sprinkle the pecan topping evenly across the top of the mashed sweet potato mixture. Place the casserole into the oven and cook for about 30-35 minutes, or until the pecan topping has browned. Keep an eye on it for the last 10 minutes to avoid burning the pecans. Serve hot with a few scoops of coconut milk ice cream, drizzled with maple syrup and sprinkled with extra ground pecans.

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Photo Credit: Mealmakeovermoms

The post A Vegan and Gluten-Free Sweet Potato Casserole Recipe to Make You Thankful appeared first on EcoSalon.

We’ve got sweet potato recipes that will take you from sweet to spicy to savory.

Sweet potatoes are a very old root vegetable, domesticated in Central America more than 5,000 years ago. And the original sweet potato cultivators were on to something. Sweet potatoes are an excellent source of beta-carotene (look out carrots), and they’re also good for getting complex carbohydrates and dietary fiber. What else do sweet potatoes have going for them? They’re good for your heart, a good source of vitamins C and E. Add to that the fact that sweet potatoes work for sweet, spicy and savory dishes, and you’ve got one killer tuber. So, get some sweet potato on your plate with one of these 21 sweet potato recipes.

1. Sweet Potato, Quinoa and Cotjia Salad

Cook up some quinoa, add roasted sweet potato and top it all off with the classic Mexican cheese.

2. Sweet Potato Cornbread

This gluten-free cornbread is perfect on its own or with a hearty winter stew.

3. Baked Sweet Potato Falafel

With a dash of cumin and coriander, these falafel don’t require a deep fryer, which makes them simple and tasty.

4. Vegan Sweet Potato Hash Browns

For a seasonal brunch, try this creative (and vegan) take on a classic hash browns.

5. Miso Sweet Potato and Broccoli Bowl

Is there anything better than a bowl of warm, seasonal vegetables? This one brings a bunch of healthy ingredients together.

6. Smoky Sweet Potato Hummus

If you want a twist on a classic appetizer, give this one a try; with a dash of cayenne it has just the right amount of spice.

7. Roasted Sweet Potato, Goat Cheese and Arugula Sandwiches

Who said a sandwich had to be boring? With these ingredients you’re far from an average lunch.

8. Beluga Lentil and Sweet Potato Stew

Cold weather calls for a hearty dish, and this one just might become your new favorite.

9. Sweet Potato and Leek Pizza

Good as a comfort food dinner, or even as a starter with a large group of guests, this is not your average pizza.

10. Southwestern Spiced Sweet Potato Fries with Chili-Cilantro Sour Cream

These will go fast, you may want to consider making a double batch.

11.Coconut Cardamom Sweet Potatoes

A healthy rendition on a creamy sweet potato casserole. But without the marshmallows!

12. Risotto with Mushrooms and Sweet Potato

A risotto is always a good dish this time of year, and in this one, mushrooms and sweet potato are the ideal seasonal pairing.

13. Sweet Potato Truffles

Yes, you read that correctly. Make a batch of these for a tasty and healthy holiday dessert that’s sure to please your dinner guests.

14. Sweet Potato Scones with Beetroot Jam

A normally sweet recipe turns savory with bright red beets atop orange scones.

15. Sweet Potato Crackers

Made with coconut flour, these simple crackers are grain- and gluten-free.

16. Date and Gorgonzola Stuffed Sweet Potatoes

A classier rendition of a baked potato, and much more interesting.

17. Petite Sweet Potato Pies

These pies are small for a reason; the idea is that you want to eat “just enough,” which is exactly what you get with these individually-sized pies.

18. Smoky Millet Stuffed Sweet Potato Crepes

Vegan and gluten free, these scrumptious crepes are sure to become a new favorite.

19. Sweet Potato and Pecan Cinnamon Buns

Perfect for the lazy three-hour long weekend breakfast you want to have with your French press.

20. Sweet Potato Gnocchi

Gnocchi is an easy pasta that you can make at home, and this version is even gluten-free.

21. Sweet Potato Pie Smoothie

It’s like dessert for breakfast.

Related on EcoSalon:

21 Apple Recipes for Fall

21 Glorious Pomegranate Recipes

Images: Stacey Spensley, Kari Sullivan, U.S. Department of Agriculture, Joy

The post 21 Seasonal Sweet Potato Recipes appeared first on EcoSalon.

Mashed potatoes are a holiday classic. They are creamy, smooth and full of buttery overtones. However, they don’t do your body the best of favors.

You don’t want to miss mashed potatoes at the dinner table this year, no doubt, but you also want to keep yourself in shape and prevent overeating all those simple carbs. This is where the sweet potato shines. Not only is the sweet potato complementary to the holiday season, but it’s also a better choice in terms of your health and overall well-being.

Regular mashed potatoes contain about 214 calories, 7 grams of fat, 1.4 grams of saturated fat, 35 grams of sugar, and 741 milligrams of sodium in each cup. These aren’t the most dismal of stats, especially given the bounty of nutrients inherent in white potato. The stickler is more so the quality of the ingredients. Traditional mashed potatoes use white potatoes, which pale in comparison to the nutrient value of sweet potatoes. Additionally, mashed potatoes tend to involve the addition of butter and milk.

This mashed sweet potatoes recipe will give you the satisfaction of the traditional dish but with even more taste and nutrition. This recipe is also animal-friendly, which makes for even more reason to celebrate. Enjoy!

Mashed Sweet Potatoes

Serves 4-6

Ingredients

• 6-8 large sweet potatoes
• 2 tablespoons freshly squeezed orange juice
• 1 tablespoon thick coconut milk
• 1 tablespoon maple syrup
• 1 teaspoon sea salt
• 1/2 cup toasted pecans and walnuts, chopped, for garnish

Directions

Preheat the oven to 400 degrees Fahrenheit. Poke the sweet potatoes with a fork several times. This will allow for steam to release during the cooking process.

Place the sweet potatoes in the oven and let cook for about 1 hour. They should be cooked all the way through the center.

Remove from the oven, letting the sweet potatoes cool so they are able to be handled safely. Peel off the skin and place the potato flesh into a large bowl.

Add orange juice, coconut milk, maple syrup and salt. Use a masher to mash all the ingredient together until they are evenly distributed and the potatoes have reached desired consistency.

Serve topped with toasted nuts. Enjoy!

Photo Credit: michelle@tns

Related on EcoSalon:

A Twist on the Regular: Sweet Potato Truffles Recipe

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The post Nutritional Breakdown: Mashed Potatoes Get a Sweet Fix appeared first on EcoSalon.

There are many reasons why this truffle recipe beats out just about any other variation you’ve had. Reason number one: sweet potato.

And why not? Sweet potato adds just the right amount of sweetness that makes it a natural in the realm of truffles. This sweet potato truffle recipe uses only the finest of ingredients that do your body and mother earth’s creatures a favor. Take a bite! Or two, or three…

Instead of using sugar and dairy to bring flavor to this recipe, I use the richness of coconut oil and the sweetness of maple syrup and sweet potato to make these truffles a surefire treat, without the sugar-induced hangover. These sweet potato truffles are vegan and rank low on the glycemic index.

Sweet Potato Truffles

Makes about 15 truffles

Ingredients

For the filling:

• 1 large sweet potato
• 3 tablespoons arrowroot powder
• 1/4 cup coconut oil,  melted
• 2 tablespoons flour (any kind works)
• Hefty dash of sea salt
• 1/3 cup maple syrup
• 1/3 cup almond milk (rice milk and soy milk work well too)
• 1 teaspoon pure vanilla extract
• ½ teaspoon almond extract

For the chocolate coating:

• 1 cup coconut oil
• 2 tablespoons cacao powder

Directions

Preheat the oven to 425 degrees Fahrenheit and bake the sweet potato for 45 minutes to one hour, or until it’s soft through the center. (Poke with a fork to find out.) Let the sweet potato cool to room temperature. Remove the skin and place in a food processor with the arrowroot powder and coconut oil. Set aside. In a pot over medium-high heat, add the flour, sea salt, maple syrup, and almond milk. Whisk until smooth and cook until the mixture considerably thickens. Remove from heat and whisk in the extracts. Add the mixture to the food processor with the sweet potato mixture. Blend until smooth and transfer to a bowl. Place the bowl into the refrigerator and let cool. When cool and relatively harder, use a spoon to scoop out truffle-sized bites. Place them on a baking sheet lined with parchment paper. Place the baking sheet into the freezer for 30 minutes.

While the truffle fillings are freezing, melt the chocolate coating mixture on a double broiler and whisk until smooth. Take each frozen truffle and using a fork or spoon, completely submerge it in the chocolate, returning each back to its place on the parchment-paper coated baking sheet. Once you have repeated this step for all the truffles, transfer to the freezer to harden. Serve cold.

Image: Oksay

Related on EcoSalon:

White Bean and Sweet Potato Veggie Burger Recipe

Vegan Sweet Potato Hash Browns Recipe

The post A Twist on the Regular: Sweet Potato Truffle Recipe appeared first on EcoSalon.

This winter, try your hand at a different kind of homemade pizza. Add some seasonal vegetables to the mix and you’ll bring more excitement and diverse flavors to pizza night. This sweet potato and leek pizza recipe is just one way you can mix it up. Enjoy!

The stars of this pizza recipe are the leeks and sweet potatoes. As spring approaches, I’m trying to get the most out of my sweet potato kick and one of the ways I like to do that is to pair it with unlikely vegetables, such as leeks, and in unique ways, such as in a pizza. This recipe makes me appreciate the sweet potato — and pizza! — in an entirely different way.

Leeks reduce LDL (bad) cholesterol and are helpful in fighting certain cancers, such as colon and prostate cancer, with their carcinogen-fighting quercetin content. They also contain protective antioxidants, inlcuding the carotenoids lutein and zeaxanthin, which help to prevent aging, lower high blood pressure, cleanse the blood, and heal wounds.

The sweet potato also offers incredible health benefits. It is packed with vitamins B6, C and D, contributing to healthy bones and nerves, clear skin and strong teeth. The sweet potato is also helpful in reducing stress and boosting the immune system. It is the better alternative to a white potato because it has sugars that are slowly released into the bloodstream and thus won’t cause sugar spikes. Like leeks, the sweet potato also wards off cancer.

Sweet Potato & Leek Winter Pizza

Makes one 10-inch pie

Ingredients

• 1 10-inch pizza crust (preferably whole-wheat)
• 1 tablespoon olive oil (for brushing the crust)
• 2 leeks
• 1 medium white onion
• 1 tablespoon olive oil
• 1 cup cherry tomatoes, stemmed and halved
• 1 sweet potato (baked at 400 degrees F for 40 minutes)
• 1 teaspoon chives, chopped
• Salt and pepper to taste

Brush both sides of the crust with olive oil and place on a baking dish.

Spread the sweet potato over the crust so that it is evenly distributed.

Top the sweet potato with the leeks, onions, cherry tomatoes and chives.

Bake in the oven at 400 degrees Fahrenheit for about 10-12 minutes, or until the crust browns slightly and the tomatoes cook to a withered look. Serve and enjoy!

Photo Credit: GlowKitchen

The post Winter Ingredient Twist: Sweet Potato and Leek Pizza Recipe appeared first on EcoSalon.

Many of us grew up on that whipped sweet potato casserole with maple syrup and marshmallows on top. You know, the one that appeared year after year on the Thanksgiving table?

Why? I always wondered, even as a kid with a kid’s sweet tooth. Sweet potatoes are sweet. In my mind, they don’t need more sugar. Plus they are versatile in entrees, sides, salads, and desserts, and they’re full of good nutrition. I highly recommend reintroducing them to your Thanksgiving table, but in a different form. Thankfully, there are lots of options out there that don’t involve marshmallows. Try the salad recipe below or check out this link from The Atlantic for nine great recipes to get you started on a sweet potato odyssey.

Roasted Sweet Potato Salad with Herbed Vinaigrette

Serves 4

4 medium sweet potatoes (about 2 pounds)

2 tablespoons extra-virgin olive oil

1 teaspoon kosher salt

1 bunch watercress or arugula

1/3 cup dried cranberries

1/2 cup toasted walnuts or pecans

Dressing:

1 small shallot, finely chopped (about 1 tablespoon)

1 teaspoon Dijon mustard

2 tablespoons cider vinegar

1/4 cup extra virgin olive oil

1 tablespoon fresh flat leaf chopped parsley

1/2 teaspoon fresh chopped sage

Salt and freshly ground pepper

Preheat the oven to 400 degrees F.

Peel the sweet potatoes and cut them into eighths, lengthwise, so you end up with triangular shaped wedges. Cut each wedge crosswise into bite-sized triangles about 1/4 inch thick. Toss with olive oil and salt, transfer to a baking sheet, and roast in a single layer for about 20 minutes (or until soft and beginning to caramelize), stopping after 10 minutes to flip the pieces over gently with a wide spatula. Cool slightly and transfer to a bowl.

Make the dressing. In a small bowl, combine the shallot, mustard, and vinegar. Slowly drizzle in the olive oil, whisking continually, until the dressing comes together. Whisk in the chopped herbs and season to taste with salt and pepper.

Pour the desired amount of dressing over the sweet potatoes, add the watercress or arugula, the dried cranberries and the toasted nuts. Toss and season to taste with salt and pepper. Serve immediately.

Image: Minimalistphotography101

The post Sweet Potato Recipes That Shine, Naturally appeared first on EcoSalon.