Preparing the Sweet Potatoes

1. Selection and Preparation:

   • Choose about 2–2.5 lbs of sweet potatoes (Yukon Gold or orange-fleshed are excellent choices).
   • Peel and cut them into uniform cubes or slices (about 1/2-inch thick) to ensure even cooking.

2. Cooking the Sweet Potatoes:

   • Place the sweet potato pieces in a large pot and cover with cold water.
   • Bring to a boil over medium-high heat and cook until tender (approximately 15-20 minutes).
   • Drain the sweet potatoes well, then transfer them to a large bowl.

3. Mashing:

   • Use a potato masher or fork to lightly mash the sweet potatoes. For a smoother texture, you may use a blender or food processor—but leave a few chunks for texture if you prefer a rustic feel.

5.2 Creating the Creamy Custard Base

1. Mixing Dairy Alternatives:

   • In a separate bowl, combine 1 cup of plain Greek yogurt with 1/2 cup of low-fat milk (or almond milk).
   • Whisk in 3-4 egg whites for added protein and a lighter custard consistency.
   • Add 1 teaspoon of vanilla extract and a pinch of salt to enhance the natural flavors.

2. Sweetening Gently:

   • Stir in 2-3 tablespoons of maple syrup (or your preferred natural sweetener). Adjust the amount to suit your taste; the goal is to enhance the sweetness without overpowering the natural flavor of the sweet potatoes.

3. Spice It Up:

   • Add 1 teaspoon of ground cinnamon, 1/4 teaspoon of nutmeg, and a pinch of cloves. Mix well so that the spices are evenly distributed.

5.3 Assembling the Casserole

1. Preheat the Oven:

   • Preheat your oven to 375°F (190°C). Grease a 9×13-inch baking dish lightly with olive oil or a non-stick spray.

2. Layering the Ingredients:

   • Spread the mashed sweet potatoes evenly in the bottom of the prepared baking dish.
   • If you like texture, reserve some small chunks of sweet potato to sprinkle on top later.
   • Pour the creamy custard mixture over the sweet potatoes, ensuring it covers them evenly.
   • Gently stir to combine if desired, or leave as layers for a visually appealing presentation.

3. Optional Toppings:

   • For added crunch and flavor, sprinkle a small handful (about 1/4 cup) of chopped walnuts or pecans on top.
   • You can also add a light dusting of oats or a sprinkle of cinnamon for extra texture.

5.4 Baking

1. Bake:

   • Place the dish in the preheated oven and bake for 25-30 minutes, or until the custard is set and the edges begin to turn a light golden brown.
   • Check for doneness by inserting a knife into the center; it should come out mostly clean.

2. Finishing Touches:

   • Once baked, remove the casserole from the oven and let it cool slightly for about 5-10 minutes.
   • If desired, drizzle a tiny bit more maple syrup over the top for a glossy finish.
   • Garnish with a sprinkle of chopped fresh parsley or a dusting of cinnamon before serving.