Video: Easy, Allergy-Friendly Sweet Potato Casserole
One of my family’s favorites at Thanksgiving – or anytime in season – is Slow Cooker Sweet Potato Casserole. But what about allergens like butter, eggs or pecans, you ask?
Not to worry, my spin on this classic side is completely Top 9-free and gluten-free. For this episode of the Megan’s Minute video series, I’m excited to share this special dish with Allergic Living’s followers. As my taste-testing four kids will tell you, it is downright delicious.
The beauty of using the slow cooker is that, in the morning, you can cut up your sweet potatoes and toss in the other ingredients. Then leave it to cook on for 4 to 6 hours. If you have less time, it can be made in 2 to 3 hours on high heat. (Just follow the instructions below.)
Instead of using dairy, I use half a cup of apple juice (or orange juice) in my Sweet Potato Casserole. This works to thin the sweet potatoes a bit, plus add some flavor and sweetness.
Sweet Potato Casserole: Topping
This is completely optional, but my family and I love a good marshmallow crust on our sweet potato casserole. To make that allergy-friendly, I use dairy-free marshmallows. The crust is made very quickly – just as other dishes are ready to serve. In fact, you can do it while others are getting settled at your (or their) holiday table.
Do check out my video, where I’ll walk you through a few tricks to making the sweet potatoes to perfection.
Spice reminder: This recipe uses nutmeg. Despite the name, it is not a nut but rather a dried seed from the nutmeg tree. Allergists say nutmeg is safe for those with tree nut allergies.
Also don’t miss:
Allergy Mom Video: Making Top 9-Free Pumpkin Scones
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The Megan’s Minute full series here or on YouTube.
Photo: Getty
Ingredients for Sweet Potato Casserole
- 4-5 sweet potatoes, peeled and roughly chopped
- 1/2 cup apple or orange juice
- 2 tsp vanilla extract
- 1 tsp ground cinnamon
- 1/2 tsp ground nutmeg
- 1 tsp salt
- 1/2 cup brown sugar
- Optional for crust: 2 cups mini marshmallows (see Recipe Tips)
Recipe Tips
For the vegan mini marshmallows, I used Dandies brand, which are vegan but contain soy. A soy-free option is Freedom Mallows, available on Amazon.com.
Instructions for Sweet Potato Casserole
- Spray slow cooker with nonstick cooking spray. Be sure to do this because of the high sugar content.
- Spread peeled and chopped sweet potatoes in the bottom of the slow cooker. Sprinkle the spices and pour the liquid over the sweet potatoes. Cook on low for 4 to 6 hours or high for 2 to 3 hours. If possible, the slow is preferred to make sure your sugar doesn’t burn. But, either way, once they’re soft, you can stop the cooking.
- Once cooked and fork tender, beat spiced potatoes with electric beaters until soft and a uniform puree. (See the video at 5:44 for what they look like.)
- For optional crust: Cover your puree with marshmallows in an even layer.
- Take your slow cooker dish (not the outer electric shell) and place it in the oven that has been turned to broil. Check your slow cooker instructions to ensure this can be done with your machine. If not, you can always put the sweet potatoes in a 13×9-inch dish, then create your crust.
- Broil and brown the marshmallows just until golden and gooey! Serve immediately.
Megan’s Minute Series
Join Allergic Living monthly for a new installment of Megan’s Minute with Megan Lavin, the creator of the Allergy Awesomeness blog, which features great Top-9 free recipes and articles. Follow her on Instagram and Facebook.
Advice videos from Megan Lavin:
Visiting Relatives with Food Allergies: It’s a Balancing Act
Eating Out Safely with Food Allergies
Going to Birthday Parties with Food Allergies
How Not to Over-React with and Allergic Child
Food Allergies and the Married Couple
How to Plan Meals with Food Allergies
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