Sweet Potato Casserole Was Never So Easy To Make Without Our Dried Sweet Potatoes!

Sweet potatoes are highly nutritious source of energy. They are rich in nutrients, such as vitamin A, potassium, and fiber. Studies have shown that sweet potatoes can reduce the risk of conditions such as diabetes, heart disease, and obesity.¹ They are among the top healthiest foods in the world.

Health benefits of our dried sweet potatoes

Regulates blood sugar

Sweet potatoes have a low glycemic index and are a perfect source of energy for diabetics. They can improve blood sugar regulation, because of their high fiber content.² They help to reduce insulin resistance and hypoglycemia. Research has shown that they have adiponectin, a protein usually deficient in diabetics that contribute to improving insulin metabolism. People with insulin resistance often have low levels of adiponectin.²

Lower blood pressure

Sweet potatoes are rich in potassium that is important for maintaining the proper balance of electrolytes. While maintaining a low sodium intake is recommended to lower blood pressure, regular consumption of potassium can also effectively lower high blood pressure.

Cancer

Sweet potatoes are rich in beta-carotene that gives it its color. They are from the family of carotenoids.² Beta-carotene is an antioxidant that has cancer fighting properties. Research has shown that beta-carotene can reduce the risk of development of colon cancer and prostate cancer.¹

Improves vision

Beta-carotene, which is the precursor of Vitamin A is found abundance in sweet potatoes. Vitamin A deficiency causes deterioration of vision. The beta-carotene in sweet potatoes bioavailable compared to that in vegetables and can provide children with their daily Vitamin A requirement.² Consuming a diet rich in Vitamin A can restore vision. Sweet potatoes also contain Vitamin C and E, antioxidants that support eye health and prevent the degeneration and damage of the eyes.¹

Rich in fiber

Sweet potatoes are rich in fiber that helps faster transit of food in the digestive tract. They promote a healthy digestive tract. You can use sweet potatoes to make dishes, casserole, for breakfast, in soups or stir fry it. You can prepare the casserole in minutes by just rehydrating the chunks and cook for a few minutes.

Ready to make sweet potatoes casserole? Let’s get started!

Spiced Sweet Potato Casserole with Marshmallows

Cozy • Classic • Perfectly Sweet
Serves: ~6 | Prep Time: 10 min + soak | Cook Time: 25 min

Ingredients:

• 2 cups dried sweet potato pieces (yields ~5–6 cups cooked)

• ¼ cup butter or margarine

• 2 tbsp orange juice

• 1 tsp ground cinnamon

• 1 tsp ground nutmeg

• ¼ cup brown sugar

• 2 cups mini marshmallows

• Cooking spray

Instructions:

1. Rehydrate the sweet potatoes
   Place the dried sweet potatoes in a large saucepan and cover with water. Bring to a boil, then simmer gently for 25–30 minutes, until soft and mashable. Drain and let cool slightly.

2. Mash & flavor
   In a large bowl, mash the sweet potatoes. Stir in butter, orange juice, cinnamon, nutmeg, and brown sugar until well combined.

3. Assemble
   Preheat the oven to 375°F. Lightly grease a 9×13 inch baking dish with cooking spray. Spread the sweet potato mixture evenly in the pan.

4. Top & bake
   Sprinkle mini marshmallows over the top. Bake for 20–25 minutes, or until the dish is heated through and the marshmallows are golden and bubbly.

5. Serve
   Let rest 5 minutes before serving. Serve warm and enjoy!

Our high quality dried sweet potatoes are perfect addition to your meals. Click here to order your pack today and try out the casserole recipe.

References

1. http://www.medicalnewstoday.com/articles/281438.php
2. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64

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