Healthy Coconut Ginger Sweet Potato Casserole Recipe (2024)

FAQs

What are the benefits of ginger and sweet potato? ›

Additionally, not only do sweet potatoes pack in a good amount of iron, they also contain copper, a mineral that helps your body absorb iron. Ginger possesses numerous therapeutic properties, including anti-oxidant effects and the ability to inhibit the formation of inflammatory compounds and aid efficient digestion.

Boiling sweet potatoes retains more beta-carotene and makes the nutrient more absorbable than other cooking methods such as baking or frying. Up to 92% of the nutrient can be retained by limiting the cook time, such as boiling in a pot with a tightly covered lid for 20 minutes.

If your sweet potato casserole turned out “watery”, its usually because you forgot to add eggs; you didn't let your casserole have enough time to set up after baking or you used fresh sweet potatoes and didn't boil them long enough before mashing.

A really good sweet potato casserole filling should be light and moist, not dense. If it's dense, then you may not have added an often overlooked ingredient—an egg. An egg adds lift, structure and volume and makes the filling more custard-like.

If you enjoy sweet potatoes, you can absolutely enjoy them daily. However, eating multiple sweet potatoes every day could cause a harmless condition called carotenodermia, where your skin turns yellow-orange. You may also want to be cautious about your sweet potato intake if you have a history of kidney stones.

Just one sweet potato gives you 102% of the vitamin A you need each day. This helps keep your eyes healthy as well as your immune system, your body's defense against germs. It's also good for your reproductive system and organs like your heart and kidneys.

Orange sweet potatoes are rich in beta-carotene, which is converted into vitamin A in the body. This vitamin is essential for good vision, a healthy immune system, and overall growth and development. These sweet potatoes also contain fiber, vitamin C, and various antioxidants.

Baking can also cause an 80% drop in vitamin A levels, twice as much as boiling. Therefore, from a nutritional standpoint, boiling rather than baking should be recommended for cooking sweet potato.

TIPS & TRICKS to Make this Recipe: The main secrets to achieving that incredible crispy texture, is to soak the cut sweet potatoes in cold water for at least 30 minutes. This helps remove the starch from the sweet potatoes so they´re not limp & soggy.

Bake, don't boil

Baking sweet potatoes caramelizes their natural sugars, especially when done whole. It intensifies their flavor and creates a richer taste compared to boiling, which can result in a watered-down, bland flavor.

Should sweet potato casserole be firm? ›

Sprinkle the topping evenly over the sweet potato mixture, then pop it into the oven and let it bake for 40 to 45 minutes. You will know it's done when the topping is lightly browned and the center of your casserole is set and firm.

Pro Tip: Avoid Dry Casserole.

The best way to prevent it from drying out is to add a little bit of water, around ¼ cup, to the top of it. Allow the water to seep between the food and the sides of the baking dish. Cover with aluminum foil to seal in the moisture.

Fresh herbs or citrus zest can also punch up flavors with a bit of welcome brightness for a long-cooked dish, as can adding some heat in the form of a dash of hot sauce, a generous pinch of minced or sliced fresh chili pepper, or a shake of red pepper flakes.

The difference is that sweet potato casserole can either have a toasted marshmallow top or a crunchy brown sugar/nut top and is made with brown sugar in the casserole. Sweet potato pie is made with white sugar, has nothing on top, but can be served with whipped topping.

All these compounds have antioxidant and anti-inflammatory effect and can prevent the growth of cancer. Ginger has the strongest antioxidant level among all herbs. Anon³⁶ suggested that the presence of 12 different Phytochemicals make the ginger one of the most potent food sources of antioxidant.

Eating ginger can cut down on fermentation, constipation and other causes of bloating and intestinal gas. Wear and tear on cells. Ginger contains antioxidants. These molecules help manage free radicals, which are compounds that can damage cells when their numbers grow too high.

They're high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. They're also incredibly rich in beta carotene, which is converted to vitamin A to support good vision and your immune system.

As we know, sweet potato has several benefits that make it worth including in your weight loss diet. So, by incorporating it into healthy meals and watching your portion sizes, you may find that it does support your weight loss goals and results in getting rid of unwanted belly fat.