Skip to main content

Thanksgiving tried and true, delicious and healthy sweet potatoes (recipe)

Written By | Nov 6, 2018

SAN DIEGO: Planning a menu for Thanksgiving Day with healthy eating in mind can be quite challenging.  Sweet potatoes, however, are always a popular choice for a Thanksgiving side.


Available in most food markets and grocery stores, sweet potatoes provide a simple to prepare, people-pleasing dish for Thanksgiving. Naturally, sweet-tasting, yams are adaptable to many cooking styles. There are a variety of recipes for sweet potatoes.  Fresh or canned, they 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. They make a great addition to Thanksgiving Day celebrations.

Friendsgiving, the new millennial way to celebrate Thanksgiving!

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

A classic sweet potato casserole recipe 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. As a bonus, the recipe has been lightened for healthy eating while maintaining its great taste,

Thanksgiving sweet potato casserole



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.

Sweet Potato Basics

This Traditional Sweet Potato Casserole is delicious.  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. As a bonus, it is gluten-free.

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

Until next time, enjoy the ride in good health!

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.