Good as mama’s sweet potato casserole

Lisa Money, RDN

Apex Athletic Performance

In 1936, George Washington Carver wrote, “The delicate flavor of a sweet potato is lost if it is not cooked properly. A sweet potato cooked quickly is not well cooked.”

There are over 119 varieties of sweet potatoes grown in the South, each and every one containing high levels of vitamins A and C, powerful antioxidants to fight disease. Its iron content is high enough for vegetarians to benefit, and its potassium and dietary fiber content can help lower blood pressure.

This take on a Southern Thanksgiving tradition includes a few simple changes that lower the sugar and fat content. When you bite into this casserole, you’ll not only be happy with its delicate flavor, but will also reap the benefits of this root (not a vegetable) that’s grown in the South.

Good as mama’s sweet potato casserole

Ingredients:

• 5–6 medium sweet potatoes
• ½ cup evaporated low fat milk
• 2 tablespoons unsalted butter, melted
• 2 teaspoons vanilla
• 1 ½ teaspoons iodized salt
• 1 teaspoon black pepper
• 2 large eggs, separated
• Cooking spray
• ¾ cup chopped walnuts
• ¾ cups old fashioned rolled oats
• 2 tablespoons light brown sugar
• ½ teaspoon ground cardamom

Cooking instructions: