National “Tater” Day!

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If you’re a potato fan, National Tater Day on March 31st is a day to celebrate! This day recognizes our amazing variety of potatoes and all the nutrients they provide. They are the most consumed veggie in the US. And just as there are a variety of potatoes, there are also lots of potato recipes – baked, boiled, mashed, fried, scalloped – you name it!

Beyond all the ways we prepare potatoes, this day was originally celebrated in parts of Kentucky with the trading and selling of sweet potatoes. As one of the main cash crops of that area, Tater Day began in the early 1840s and is the oldest continuous trade day in the US.

In honor of this day, may I suggest a healthier version of an old favorite – Sweet Potato Casserole! This will make a delicious side anytime and you may want to keep it in mind for your Easter lunch.

This take on a traditional Sweet Potato Casserole offers a healthy way to enjoy this holiday classic any time of the year! Using fresh sweet potatoes is best, but draining and rinsing canned sweet potatoes would also work.

Sweet Potato Casserole

Serves: 9
Serving size: 1/9 of pan
Prep time: 20 minutes
Cook time: 20-25 minutes
Total time: 40-45 minutes

Ingredients:

  • 4 medium sweet potatoes (about 1 pound)*
  • ½ cup (or 4oz) unsweetened apple sauce
  • ¼ cup milk
  • 1 tablespoon vanilla extract
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon nutmeg

Topping:

  • ½ cup quick oats
  • ½ cup chopped pecans (optional)
  • 1 tablespoon brown sugar
  • 2 teaspoons ground cinnamon
  • 1 ½ tablespoon canola oil

Directions:

  1. Pierce clean sweet potatoes with a fork and place in a microwave-safe dish.
  2. Microwave on high for 15-18 minutes, or until tender. Flip sweet potatoes halfway through.
  3. Preheat oven to 350 degrees.
  4. Remove sweet potatoes from microwave and carefully cut lengthwise; this will help to cool them faster.
  5. Once the sweet potatoes are able to be held, hold each half and scoop the insides into a mixing bowl, discarding the skins.
  6. Use a potato masher, hand beaters, or a food processor to further mash sweet potatoes.
  7. To the sweet potatoes, add apple sauce, milk, vanilla extract, cinnamon, and nutmeg. Stir to combine.
  8. Pour mixture into a 9-inch square baking dish.
  9. In a small bowl, mix together quick oats, pecans (optional), brown sugar, cinnamon, and canola oil.
  10. Sprinkle oat mixture evenly on top of the sweet potato mixture.
  11. Bake for 20-25 minutes.
  12. Remove pan from oven and allow to stand for 5 minutes. Cut into 9 pieces.

*Notes:
Canned sweet potatoes: Rinse and drain a 40-oz can of cut sweet potatoes (about 1 pound of sweet potatoes will remain after discarding the liquid.)

Nutrition Information per Serving

  • Serving Size: 1/9 of pan
  • Calories: 150
  • Carbohydrates: 20 grams
  • Fiber: 3 grams
  • Protein: 2 grams
  • Fat: 7 grams
  • Sodium: 25 mg

Written By

Dee Furlough, N.C. Cooperative ExtensionDee FurloughArea Agent, Family and Consumer Sciences Call Dee Email Dee N.C. Cooperative Extension, Tyrrell County Center
Posted on Mar 30, 2021
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