Sweet Potato Casserole - PCOS-Friendly Recipe

Servings: 12

Dinner

This Sweet Potato Casserole is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Ann Taylor Pittman From the Kitchen of…Hazel Eddins, Production Editor Hazel and her daughter prefer a marshmallow-free sweet potato casserole that Hazel has made since she was a teenager. Our modern twist on the classic sweet potato casserole

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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Frequently Asked Questions

Is Sweet Potato Casserole good for PCOS?

Yes, this Sweet Potato Casserole recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 12 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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