Sweet Potato Coconut Casserole
A great side dish with a surprising ingredient inside – coconut! I always try to buy organic shredded coconut as my bladder can tolerate it, but has problems with the chemical laden varieties you will usually find in grocery stores. The same goes for the nuts too. If you like you can always throw a handful of marshmallows on top of this dish, for a really southern style sweet potato bake.
Sweet Potato Coconut Casserole
5 large sweet potatoes, peeled and quartered (or cut into six pieces if they are really big)
2/3 cup milk or plain soy milk (only opt for soy if you know that your bladder can tolerate it)
¼ cup all purpose flour
1 1/3 cup of IC friendly nuts of your choice (I like to use cashews), finely chopped or left whole
2 tbsp butter or vegetarian margarine (or olive oil if you have IBS and cannot tolerate butter)
1 cup of flaked coconut (preferably organic)
Preheat you oven to 375°F/190°C and give a medium to large sized baking (or casserole) dish a light greasing.
In a large sauce pot (stock pot) boil the sweet potatoes for 150-20 minutes or until tender when pricked with a fork.
Once cooked, drain the potatoes and transfer them to a large mixing bowl. Combine with the brown sugar, milk (or soy milk), butter (or other fat), and flour. Stir well with a study spoon and try to coat the potatoes in the flour.
Pour the mixture into your lightly greased baking dish and sprinkle with the coconut and nuts. Cover with foil and bake in the preheated over for 20 minutes. Then remove the foil and cook for 10-15 minutes or until the top is lightly golden and crunchy.
Remove the dish from the oven and allow to cool and firm up a bit for 5-10 minutes before serving. Store any leftover, well covered, for up to 3 days in the fridge, or freeze for up to 2 months.
Makes about 5 cups worth, or enough to serve 4 people as a side dish