Sweet Potato Casserole with Maple Pecans

11 85 334
Ingredients Minutes Calories
Prep Cook Servings
25 min 1 h 8
Sweet Potato Casserole with Maple Pecans
Health Rating


4 medium Yam (or sweet potatoes)
1 cup Water, filtered
1 pinch Sea salt, fine
3/4 cup Malt syrup (from barley or agave, optional)
2 tbsp Kuzu Root Starch
3 tbsp Apple juice
1 whole orange(s) Orange peel (zest) (organic)
1 tsp Vanilla extract, pure
1 tsp Cinnamon
1 cup Pecans (for topping)
1/4 cup Maple syrup, pure (to taste, up to 1/2 cup, for topping)


To make the filling:

  1. Preheat oven to 375° F. Cut sweet potatoes into 1-inch squares. Bring to a boil in spring water with sea salt, turn flame to medium low, and cook until tender.
  2. Place cooked sweet potatoes in a blender or food processor, or mash with a potato masher. Dissolve the kuzu in room temperature apple juice.
  3. Add dissolved kuzu, barley malt (if desired), and blend until smooth. Stir in orange zest, cinnamon and vanilla. Pour mixture into casserole dish.

 To make the topping:

  1. Prepare topping by mixing pecans and maple syrup together in a bowl.
  2. Pour over casserole or arrange pecan halves on top of the casserole and bake at 375° F for 1 hour.

Nutrition Facts

Per Portion

Calories 334
Calories from fat 89
Calories from saturated fat 7.8
Total Fat 9.9 g
Saturated Fat 0.9 g
Trans Fat 0
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 5.6 g
Cholesterol 0
Sodium 39 mg
Potassium 738 mg
Total Carbohydrate 56 g
Dietary Fiber 4.5 g
Sugars 33 g
Protein 4.7 g

Dietary servings

Per Portion

Fruit 0.2
Meat Alternative 0.5
Vegetables 1.1

Energy sources