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Healthy sweet potatoes are a tasty Thanksgiving side dish

Written By | Nov 18, 2014

SAN DIEGO, November 18, 2014 — Planning a menu for Thanksgiving Day with healthy eating in mind can be quite challenging.

Family, friends and other invited dinner guests may have specific health challenges and possibly even food allergies which require consideration and accommodation from their Thanksgiving host or hostess.

Healthful sweet potatoes could provide a simple answer to preparing a people-pleasing and healthy Thanksgiving Day side dish.

Naturally sweet-tasting and adaptable to many cooking styles and a variety of recipes, sweet potatoes are also readily available in most food markets and grocery stores and are relatively inexpensive.

Loaded with vitamins B, C, and D sweet potatoes also contain magnesium, a mineral which is known for its anti-stress properties–a great way to relax and enjoy Thanksgiving Day celebrations.

Photo courtesy of Llez/Wikimedia

Photo courtesy of Llez/Wikimedia

With their rich orange color which is pleasing to the eye, sweet potato dishes add vibrant hues and holiday warmth to the Thanksgiving table.

A classic sweet potato casserole recipe, which has been lightened for healthy eating while maintaining its great taste, just might become a traditional Thanksgiving dinner side dish staple.

Published by Cooking Light, in, the Traditional Sweet Potato Casserole recipe is simple to follow and takes a minimal amount of time to prepare.



2 1/2 pounds sweet potatoes, peeled and cut into 1-inch cubes

3/4 cup packed brown sugar

1/4 cup butter, softened (low-fat butter substitute for fat restricted diets)

1 1/2 teaspoons salt (light salt for sodium restricted diets)

1/2 teaspoon vanilla extract

1/2 cup finely chopped pecans, divided

Cooking spray

2 cups miniature marshmallows



Preheat oven to 375 degrees

Place the sweet potatoes in a Dutch oven, and cover with cold water. Bring to a boil. Reduce heat, and simmer for 15 minutes or until very tender.

Drain; cool slightly.

Place potatoes in a large bowl. Add sugar and next 3 ingredients (through vanilla). Mash sweet potato mixture with a potato masher. Fold in 1/4 cup pecans. Scrape potato mixture into an even layer in an 11 x 7-inch baking dish coated with cooking spray. Sprinkle with remaining 1/4 cup pecans; top with marshmallows. Bake at 375 degrees for 25 minutes or until golden.


The Traditional Sweet Potato Casserole is delicious, and per serving is low in calories and fat while making a lovely presentation.

With 186 calories per serving (sixteen servings total), and only 5.5 grams of saturated fat, low in sodium and loaded with vitamins and minerals, the Traditional Sweet Potato Casserole is suitable for most known dietary restrictions and is gluten free.

Hostesses and dinner guests alike will relax and enjoy Thanksgiving Day dinner fare knowing that what is on the dinner table was prepared with thoughtfulness, care and healthy eating in mind!


Until next time, enjoy the ride in good health!

Laurie Edwards-Tate, MS, is a health care provider of over 30 years. As a featured “Communities Digital News” columnist, LifeCycles with Laurie Edwards-Tate emphasizes healthy aging and maintaining independence, while delighting and informing its readers. Laurie is a recognized expert in home and community-based, long-term care services, and is also an educator.

In addition to writing for “Communities Digital News,” Laurie is the President and CEO of her firm, At Your Home Familycare, which serves persons of all ages who are disabled and infirm with a variety of non-medical, in-home care and concierge services.

Copyright © 2014 by At Your Home Familycare

Laurie Edwards-Tate

Since 1984, Laurie Edwards-Tate has served as President and Founder of At Your Home Familycare, a non-medical Home Care Aide Organization, serving seniors, disabled, infirm and children. Laurie is Board of Director 2018 (elected), Palomar Health; Executive Board Member; Chair Board Human Resources Committee; Member of Audits & Compliance Committee; Community Relations Committee.