Dixie's Sweet Potato Casserole with Marshmallows and Coconut Crumble - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 3 lb. sweet potatoes
- Cooking spray
- 1 c. evaporated milk
- 1 c. sweetened condensed milk
- 4 large eggs
- 1 stick unsalted butter
- 1 stick unsalted butter
- 3 c. packed light brown sugar
- 2 tbsp. ground cinnamon
- 2 tsp. vanilla extract
- 2 tsp. ground allspice
- 2 tsp. ground nutmeg
- 1 tsp. ground cloves
- 1 tsp. ground ginger
- 1 tsp. salt
- 2 c. chopped pecans
- 2 c. unsweetened coconut flakes
- 1 c. all-purpose flour
- 1 lb. marshmallows
Instructions
- Preheat oven to 425 degrees F. Meanwhile, on an ungreased baking sheet, arrange sweet potatoes (prick the large ones with a fork first). Bake until tender, 45 minutes to 1 hour. Set aside to cool.
- Meanwhile, reduce oven temperature to 350 degrees F. Coat two 8-inch square casserole dishes with cooking spray and set aside. Peel cooled potatoes and, in a large bowl, mash with a fork. Add evaporated milk, condensed milk, eggs, melted butter, 1 cup light brown sugar, cinnamon, vanilla, allspice, nutmeg, cloves, ginger, and salt; stir to combine. Divide mixture between the prepared casserole dishes.
- To make the crumble, in a medium bowl, combine pecans, coconut, flour, and remaining butter and light brown sugar until crumbly. Crumble the mixture evenly atop both dishes of sweet potatoes. Top with marshmallows. Bake until marshmallows are deep golden brown, 30 to 45 minutes.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cinnamon.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060).
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