Tender potatoes topped with a creamy white sauce…what could be better? Instead of using white potatoes, I use a mix of organic sweet and red varieties. They’re easier on your blood sugar, and the combination of flavors tastes terrific!
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Benefits of Sweet Potatoes
Sweet potatoes are a delicious root vegetable that doesn’t break the bank. They have a uniquely sweet flavor that stands out from other produce. Some people even use them in desserts! Here are some reasons to add this vegetable to your grocery list.
Healthy Source of Carbohydrates
In a sea of diet culture that eliminates food groups, allow us to be a voice of reason and say that carbs AND fats are essential for a thriving body. Does this mean that every type of potato is ideal? No! But you should include plenty of healthy carbs on your plate.
Carbohydrates usually raise your sugars quickly, but sweet potatoes contain fiber that helps slow digestion. These potatoes are a much better alternative to plain white potatoes, which have a higher glycemic index.
Cancer-Fighting Components
Sweet potatoes are full of powerful antioxidants that fight off free radicals. Free radicals can damage your skin cells, causing degeneration and accelerating aging. It’s vital to eat foods that defend your body against them! The same unique antioxidants can also slow cancer growth (1). What a tasty way to take back your health!
Rich in Beta-Carotene
Beta-carotene is responsible for this vegetable’s lovely orange color. Your body converts beta-carotene into vitamin A. Vitamin A plays a significant role in how your body functions, and it’s essential to eat foods that give your body an adequate amount.
This vitamin helps promote healthy vision, supports your immune system, and even fights acne (2,3,4).
Healthy Potato Ingredients 101
How do you create dairy-free scalloped potatoes that are healthy and delicious? The answer is simple; a few clever tricks and high-quality ingredients! Here’s what you need to make this easy scalloped potatoes recipe.
Potatoes: The trick to perfect scalloped potatoes is peel them and slice them thin. This ensures they cook evenly and have a great texture! You can use a food processor set on the thin slice option to make this easier!
Chopped Onions: You probably know the many benefits of cruciferous vegetables, but did you know onions have many of the same perks? The same sulfur compound in kale is also found in onions, and it can help lower your chances of getting cancer (5).
Healthy Fat: We love using grass-fed butter in this recipe, but to make this recipe genuinely dairy-free, use coconut oil. We’ve used both options with success. Healthy fats are key to an amazing white sauce!
Gluten-Free Flour: Instead of white flour, we use gluten-free flour. It thickens our white sauce just as well as traditional thickeners. If you’re having trouble finding a high-quality option near you, you can find many fabulous choices online.
Sea Salt: Did you know there’s such a thing as too little sodium? It’s true! Your body needs a certain amount of sodium to thrive. Traditional table salt is stripped of most nutritional benefits, so we recommend using Colima sea salt.
Colima sea salt is hand-harvested, an ancient process that leaves minerals intact. It tastes amazing! If you don’t have sea salt, you can use pink Himalayan salt.
Coconut Milk: Coconut milk is a wonderful, decadent substitute for dairy. It creates a creamy white sauce that thickens beautifully! When purchasing coconut milk, be sure to grab the full-fat kind. The “lite” variety doesn’t contain coconut cream, where all the richness lies.
Make Easy Scalloped Potatoes
This recipe is easy to prep! It does require a couple of hours to cook, but that’s fine by me. I have no problems with my oven doing the heavy lifting! This side dish serves 3-6 people, generously!
- 8 cups combination organic red and sweet potatoes, pared and thinly sliced
- 3 tablespoons chopped organic onion or 2 tablespoons dried
- 4 tablespoons grass-fed butter or raw organic coconut oil
- 3 tablespoons all-purpose gluten-free flour
- 2 teaspoons freshly ground pink Himalayan salt or sea salt
- 4 cups organic full-fat canned coconut milk
- Small pot
- 9 x 13-inch pan
- Preheat the oven to 325°F. Peel the red and sweet potatoes and slice them into thin slices. Combine the potatoes, so each type is evenly distributed.
- In a small pot over low heat, melt the butter. Add the flour, sea salt, and coconut milk. Bring to a simmer and let cook until thickened. Immediately take off the heat.
- Place half the potatoes in a 9 x 13-inch pan. Top with half the onions and half the sauce. Repeat the layers. Bake uncovered for 2 hours or until you can stick a fork clear through the potatoes to the bottom of the casserole dish.
Step One: Prepare the Potatoes
Preheat the oven to 325°F. Peel the red and sweet potatoes and slice them into thin slices. Combine the potatoes, so each type is evenly distributed.
Step Two: Make the White Sauce
In a small pot over low heat, melt the butter. Add the flour, sea salt, and coconut milk. Bring to a simmer and let cook until thickened. Immediately take off the heat.
Step Three: Layer the Potatoes and Sauce
Place half the potatoes in a 9 x 13-inch pan. Top with half the onions and half the sauce. Repeat the layers. Bake uncovered for 2 hours or until you can stick a fork clear through the potatoes to the bottom of the casserole dish.
If you want your casserole to bake even faster, you can divide it between two 9 x 13-inch pans so your potatoes are cooking in a thinner, single layer. Once the potatoes are softened (about one hour) then you can place all the potatoes in one pan, clean the extra empty pan, and arrange all the potatoes back into the clean pan for final presentation. Put it back into the oven (or warmer) for the last 10 minutes if you want a nice crisp top to your potato casserole.
Want more healthy holiday recipes? Check out this list that contains all of our favorites! You’ll find appetizers, drinks, main dishes, and of course, dessert! These recipes are free of sugar, gluten, and dairy but not free of flavor!
