Nov. 17, 2011
By Ginger Isham
Sweet potato casserole recipes contain a lot of sugar. I like the following recipe from my “Swedish Heart Diet” cookbook (2002).
BAKED SWEET POTATO CASSEROLE
Note: I double the recipe.
1 1/2 cups mashed sweet potatoes (scrub, cook with skins on until soft, remove skins and mash)
1/4 cup orange juice
1/4 cup low fat or skim milk
3 tablespoons honey (I used only 2 tablespoons maple syrup)
1 teaspoon vanilla
2 tablespoons brown sugar — packed
1 tablespoon flour
1 tablespoon canola or light tasting olive oil
2 tablespoons chopped pecans
Combine sweet potatoes, orange juice, milk, honey and vanilla in bowl and beat on high using hand mixer until smooth. Combine brown sugar, flour, nuts and sprinkle on top. Bake on 375 degrees for 20 to 25 minutes. Makes 5 servings, has 183 calories and low sodium.
When I was growing up, apple pie was served with a wedge of cheddar cheese. This is a tasty apple pie with cheddar cheese in the topping. I love making one-crust pies! I use McIntosh apples for pies and I think that is how you can reduce the amount of sugar in the pie.
CHEESY APPLE PIE
3/4 cup sugar (I use 1/2 cup sugar)
1 tablespoon brown sugar
2 tablespoons flour
1/2 teaspoon cinnamon
Pinch of salt
4 large apples, peeled and sliced thin (I used 5 apples for more filling). Combine all ingredients and spread in an unbaked piecrust. Bake on 400 degrees for 15 minutes.
While pie is baking, mix together: 1/3 cup sugar (I use little less), 1/2 cup flour, ¾ cup shredded cheddar cheese and 3 tablespoons butter until crumbled. Sprinkle over apples, place back in oven at 350 degrees and bake for 30 minutes more. Serve with vanilla ice cream, caramel sauce or both.
If you are busy preparing for the turkey and trimmings, and have little time for a leisurely breakfast, try this:
1/2 medium banana
1/2 cup strawberries (fresh or frozen without sugar)
1/2 cup orange juice
1/2 cup low-fat vanilla yogurt
Puree fruit in blender, and then add yogurt and blend.
Make someone’s Thanksgiving special by writing a note thanking him or her for something they have done to enrich your life this year.
Ginger Isham lives with her husband on a fifth generation family farm on Oak Hill Road.