Sweet Potato Casserole - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 3 pounds sweet potatoes, peeled and cubed
- 3 tablespoons canola oil
- 2 tablespoons butter
- 1/2 vanilla bean
- 6 tablespoons packed brown sugar, divided
- 1 1/4 teaspoons kosher salt, divided
- 1 teaspoon cinnamon
- 1 (5-ounce) can evaporated milk
- Cooking spray
- 1 cup old-fashioned oats
- 2/3 cup coarsely chopped pecans, toasted
- 1 1/2 tablespoons all-purpose flour
Instructions
- Place potatoes in a Dutch oven; cover with cold water to 2 inches above potatoes. Bring to a boil; reduce heat, and simmer 15 minutes or until very tender. Drain; place in a large bowl.
- Heat oil and butter in a medium skillet over medium heat until butter melts. Split vanilla bean lengthwise; scrape out seeds. Add seeds and vanilla bean pod to oil mixture; cook 30 seconds. Remove pan from heat; let stand 10 minutes. Remove pod; discard.
- Preheat oven to 375 °.
- Add 2 tablespoons sugar, 1 teaspoon salt, cinnamon, and milk to potatoes. Beat with a mixer at medium speed until smooth. Spoon potato mixture into an 11 x 7-inch baking dish coated with cooking spray.
- Add oats, pecans, flour, remaining 1/4 cup sugar, and remaining 1/4 teaspoon salt to butter mixture; toss. Sprinkle over potato mixture. Bake at 375 ° for 35 minutes or until bubbly around the edges.
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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