Sweet Potato Soufflé

This healthier version of the original version of sweet potato pie. No crust and no sugar. And it tastes wonderful! Friends and family still say,

..this is the best sweet potato soufflè I have ever had!

Long ago, I was invited to classmates dinner during a crisp autumn weekend. I decided to bring a sweet potato cassarole with marshmallows. This was the first time I made this thanksgiving classic. I watched mom make lanttulaatikko at Christmas and substituted sweet potatoes for the rutabaga. She did not use a recipe and we didn’t have internet in those days. As I arrived, the host did not know what I brought. Too much studying. However, it was all gone. I kept my wheelhouse of spices when I made the sweet potato soufflè . I have never added sugar or syrup to this dish because mom never did. Subsequently I did not add any sweetener. Frankly, I never understand the addition of extra sugar to this delicious soufflè . I knew from basic chemistry that oven baking turns the sweet potato even sweeter.

Recipe ❤️

Sweet Potato Soufflè - Mildly Spicy

  • Servings: 4-6
  • Difficulty: medium
  • Print

5 tablespoon salted butter, plus more for soufflé dish(es)
Fine ground rye bread crumbs -enough to coat the baking dish(es)
3 1/2 tablespoons all-purpose flour
3/4 cup whole milk
1 1/2 cup mashed sweet potatoes
3-4 large eggs, separated, and at room temperature
1 teaspoon ground nutmeg
1 tsp cinnamon
1/2 tsp. chili pepper
1 tbsp. lemon zest (one lemon)
3-5 cardamon pods – ground (optional)
A pinch of turmeric (optional)
A pinch of cumin (optional)
1/4 tsp cream of tartar (for egg whites- stabilizer)
A pinch of salt (for egg whites)


1. Preheat oven to 400 degrees.(Prep dish as oven is heating) Butter a 1-quart soufflé dish -or ramekins- and coat inside with butter, followed by fine bread crumbs, tilting and turning dish to coat sides completely.
Prepare Sweet Potato
2. Microwave sweet potatoes by puncturing with a fork in several places & wrapping in a moist paper towel set at high for 5 minutes. Check if done by poking with a fork. Flip the potatoes over and continue to microwave for another 2-3 minutes. minutes. The moist paper towel allows for fast peeling.
Purée Sweet Potatoes
3. Cool potatoes to room temperature, then transfer to a food processor or blender. First, purée fresh chilli peppers. Then add sweet potatoes. Purée until smooth, to yield 1 1/2 up to 2 cups.
4. In the microwave, heat milk (about 20-30 seconds) until hot, but not boiling. Place hot milk in the bowl of an electric mixer and slowly add sweet potato, butter and spices. Blend well. Taste to determine if you need more spice. Then, whisk 4 egg yolks and add to sweet potatoes. Blend well.
Egg Whites
5. Beat 4 egg whites with a pinch of salt + 1/4 tsp. cream of tartar in a very clean chilled bowl (copper bowl -if you have one) until stiff peaks start to form.
6. Fold egg whites into sweet potato mixture; pour into prepared soufflé dish(es). Flatten the top of the dish with a knife and use your finger to follow around the inside rim to create a rounded, high, even puff. Turn oven down to 375F. Bake for 25 to 30 minutes or until well puffed and browned on top. Serve immediately.

Egg Whites: Fix

The most crucial step in all soufflès are the egg whites. Whisk egg whites until foamy and just turning to a peak. Some chefs add cream of tartar ( in lieu of sugar or plus sugar) to prevent the egg whites from collapsing. Over whisking egg whites will result in dryness and breaking of the soufflè. If your souffle does not rise a lot do not worry. It will taste great. If you like this dish, you can achieve great heights the next time you make it! 🙂

Vegan Version

  • Olive oil instead of butter
  • Unsweetened vanilla almond milk instead of regular milk
  • Leave the skin on because it’s full of nutrients
  • Add a little bit of turmeric to balance blood sugar. [ you can not taste it in the pie]

Healthy Nutrition

Sweet Potatoes are known to be beneficial to individuals with type 2 diabetes due to the high levels of magnesium and fiber, which helps in reducing insulin resistance and stabilizes blood sugar.

Sweet potatoes have a large level of carbohydrates. But, they generally have a low glycemic index: of 61.


To the base: add grated ginger, garlic, apples, pineapple, cranberries, currents, cheese or white potato. Sprinkle cinnamon on top. Add au juice: hot cinnamon/apple/cranberry juice to the table.

<– This souffle is broken. As the famous Julia Child would say, “No one will know.

Orange Sweet Potato (most common), Red Jamaican (white inside) and Japanese Sweet Potato (All red)

Coffee Soufflé ☕ by Julia Child

You may guess I am a big fan of Julia Child. Julia Child’s coffee soufflé directions are standard and apply to the sweet potato soufflé . Good Baking Tips!


Curry Paste ~ Fresh Is Best!

Are your spices fresh or stale? That is the question isn’t it. Adding oil locks in the fresh flavour of aromatic spices in a paste.

Buy These Spices ~ Store In Air Tight Tins!


Garam (warm) Masala (blend) § Basic Curry Paste

  • Servings: 10-12
  • Difficulty: easy
  • Print

2 small, dry red chillis
3-4 cloves
3 heaping tsp.coriander seeds
6 teaspoons of cumin seed
2-3 bay leaves
10 green cardamon pods
2 black cardamon pods
one cinnamon stick broken in half
1/2 tsp black pepper corns
4 cloves of Garlic
One thumb size of ginger-peeled
1 1/2 slender fresh chilli pepper (red or green)- each pepper -about 2.5 inches long
1/2 cup of avocado oil
2 heaping tsp. tomato paste
1 heaping teaspoon turmeric (acts as a preservative)
A pinch of salt
Optional: Grate nutmeg (with mace coating) with the heated spices. About 1/4 to 1/2 tsp.
1. Roast spices on a dry skillet (on a moderately low heat) to warm (Garam) up the spices (Masala); about 2 minutes. As soon as you smell an aroma, the spices should be ready. Remove the pan from the heat to cool before grinding. Some chefs remove the outer pod covering of the cardamon seeds
2. Peel garlic, ginger and remove the top stem of the fresh chilli pods, while spices are cooling.
3. Grind cooled spices.
4. In a food processor or blender (liquidiser) fill with ground, dry spices. Then, add the wet ingredients: fresh garlic, ginger, fresh hot red pepper, oil and tomato paste. Add salt. Blitz until you have a smooth paste.
5. Taste test, and see if it come close to what you want. Remember the best curry you had. If you can discern the needed spice, add it now. Too thick? Add more oil. TIP: Next time, double the recipe with your own variations and freeze it.

Curry Paste: Secrets From The Patak Family

Home Made Curry Paste Tastes Better! WHY? (Watch The Video…to find out!)

Learn more SECRETS OF MAKING THE BEST CURRY PASTE! Have you made curry paste and it was a disaster? Do not give up. Food tips are coming your way. With three curry recipes from a dedicated CURRY FOODIE!

You Can Make It Yourself!
In his recipe, he did not mention the fresh turmeric he had on the cutting board. His method is one version which will help you demystify curry. There are 16 different curry recipes are found in the regions of India.

The Tamil (in India) name for curry is “kari”, which means “sauce”. It became so widespread when the Tamil people came into contact with the East India Company in Chennai, in 1600. The first published curry recipe was in 1747 by Hannah Glasse. Queen Elizabeth’s 1953 coronation served Chicken tikka masala, still popular today!

Curry is also good for you. It’s been used in experimental cancer therapies, and cumin has been used to treat Parkinsons. Did you know —> a Middle Eastern alternative to curry, Za’atar is a spice mix containing thyme, sesame, salt, oregano, sumac and marjoram.

Freezer Friendly TIPS: Freeze curry paste in ice cube trays. Transfer cubes to glass jars and store in your freezer for up to one month -maybe longer? Store all pastes and herbs in the freezer to stop them going stale. It’s the best method! Freshness lock: Refrigerate: 10 Days to 2 weeks. Check frequently for foul odor and mould. Lasts longer in the fridge with an oil top layer.

VARIATIONS: Get Creative!

Spice Holder Tins Is A Must To Keep Your Curry Fresh!

WARNING: When Make Your Own Curry Paste Keep It Fresh!

Keep in mind, some spices have a shorter shelf life and lose their pungent aroma. I would suggest not to buy ready mixed curry powder. It does not have the same taste as freshly mixed spices. Plus, you don’t know how long the spices were sitting on their shelf. The 7 spice tins (above) is perfect for good curry dishes by keeping your base spices sealed and fresh!

GORDON RAMSEY’S Restaurant CHALLENGE….The Best Curry Gordon Ramsey found in England!

Black And Green Cardamon

What’s the difference with the two cardamons, and why use both for a good Curry?
Black cardamom (two sizes) is the Queen of Spices. Good for digestion and also kills harmful bacteria in the stomach. A necessary ingredient in every curry and found in all of the most famous Indian dishes: from Dal to Biryani. Green cardamon is easy to find and use. Try to get the black version and taste the difference!

Black Cardamon ~ Green Cardamon

If you like cardamon, then, add more! Cardamom flavor is usually featured in Garam Masala.  For spicy-hot curry, ADD red chilies and yellow mustard seeds. NOTE: Always roast your seeds and hot chillies in a dry pan before adding to your base mixture to open up the flavour.

Challenge ~Part 1~ Prashad -Indian Restaurant in England

Excellent Story About Curry in Britain

Challenge ~ Part 2 ~

Sunshine Blogger Award

I was thrilled when Lebert contacted me for the “Sunshine Blogger Award”. So happy that you like my recipes and the “extra” “EXTRA” NEWS! Nothing gives me more joy. I treasure your appreciation. Thank you Lebert at –> weighted vest-and-weighted-shorts. (wordpress)

The Rules for the nominations-
1 Thank the blogger who nominated you and links back to their blog.
2. Answer the 11 questions sent by the person who nominated you.
3. Nominate 11 new bloggers to receive the award and write them 11 further questions.
4. List the rules and display the Sunshine Blogger Award logo in your post and/or your blog.

Thank you Lebert for emailing me the questions . As follows:

  1. Why did you start blogging?
  2. How and why did you choose the name Simply Splendid Food?
  3. Do I need a legal statement on my blog and how do I write one?
  4. How do you get people to read your posts?
  5. What do you think about social networking?
  6. How did you get over 3,000 followers?
  7. Are you going to make an e-book of your recipes?
  8. How would people find your recipes, if they are not on social media?
  9. Do you blog strategically?
  10. What tools do you have to get people to sigh up to your blog?
  11. How much time do you devote to your blog?


  1. I chose WordPress for my blog after investigating a few blogging sites. Reuters is on WordPress. It was an easy format. Very Flexible and easy to understand!
  2. The name Simply Splendid Food relays how I feel  about food. I like simple foods that taste great. I do not want to slave in the kitchen. I am a big fan of the freezer. I like making food that I can serve another day. That is ideal!
  3. You only need a legal statement once you start selling something and making money. “Money Back Guarantee” is a good one. It is not critical for foodies to add disclaimers, policies, and terms. To get a legal statement go to other foodie blogs and large companies to get advice.
  4. First, your blog must be something you are passionate about. Have a clear audience in mind. It will make it a lot easier to write for them. Additionally, make sure you’re collecting email addresses on your blog posts to keep your readers engaged with you. You can create relevant freebies. I share my post on facebook, twitter and pinterest. There are new social sites like TicToc that is getting great notice. 
  5. Social sites are here to stay. Promote your posts/recipes on Pinterest, Facebook Groups, Twitter, Instagram, Google+, and LinkedIn. Automation is your best friend – invest your time in social media schedulers to help you out. Use Tailwind to schedule your Pinterest and/or Instagram posts and use SmarterQueue to schedule the rest. Planoly is another great option for Instagram. NOTE: Some of these are gone. Google+ has dissolved. New social sites are coming all the time.
  6. A lot of my followers I got during COVID lockdown. If you want to become an influencer yourself, download this free 22-page book on: How To Become An Instagram Influencer. You can get more tips from the internet -Just ASK! Short videos are the biggest draw today. LinkedIn is very reputable as a place to grow.
  7. E-Books: This is a great option because you can give it as a freebie to your subscribers. Also, sell your e-book on Amazon. I have not decided how to share my recipe book -yet. I would probably sell it  for an modest amount and donate the proceeds to my treasured charity –> Toronto Sick Kids Hospital.
  8. I believe in “Givers Gain”. You look for sites with great recipe and great post.  Connect with others. The pacificparatrooper site I always read. It is not all about food. Also, try your best to get featured on sites like the Huff Post or other authoritative publications such as LadyBossBlogger to build your authority and online credibility. Contact with someone you like to build a connection and start a dialogue. You never know where it will take you!
  9. My recipes are seasonal. I have followers around the world. England, Australia, Finland and Eastern countries.
  10. To get people to ‘follow’ or sign up to your blog is really by chance. I have not used these methods but here goes–> https://ladybossblogger.com/5-ways-to-get-people-to-sign-up-for-your-email-list/
  11. Tools to get people to sign up to your blog: I would say I spend at least 1-2 hours a day, but if you have more time, devote as much time and as many resources to it as possible. The harder you work on it, the better you get in time!


The People’s Choice ‘Sunshine’ Award – For Bloggers

The “SUNSHINE BLOGGER” is a Peer to Peer Nomination. A peer recognition of inspiring, creative and motivational work. Friends tell me ..oh, add ‘this recipe’ on your blog. Or – do you have any quinoa recipes that my son would like? Quinoa TACO. I am glad to get recognition for my contribution to the “FOODIE” world. Thank You Everyone! 🥂 Remember, this is a peer to peer award. No one else is involved -just other bloggers.

Hope you join in (spreading the sunshine) and give a nod to 11 of your favorite blogger people!

  1. I would like to nominate: https://styleyourdiet.com/blog/. A refreshing look at various nutritional needs. The author is a dietician and a very good writer!
  2. vegottawa.org You might guess, it is about vegan foods and other plant lovers
  3. Cookingwithoutalergens. This is a truly inspiring blog.
  4. MaryaReports: 12 Natural Hair Treatments You Can Do at Home Today is a great article. Full of healthy hair care. Something I have neglect..and will no longer.
  5. greentau.org is about saving out planet. Thoughts from Judith Russenberger
  6. Humble Soul https://humblesoullifeofajuicer.wordpress.com/ Life of a juicer. Interesting thoughts on KETO eating patterns and more.
  7. How Food Heals:- https://wordpress.com/read/feeds/134499357
  8. Magicandbeauty>https://magicandbeauty.blog/ has a lot of great ideas. Very forward thinking.
  9. A Truth Seekers Journal is so well written you can easily identify your own angst. /https://truthseekersjournal.life/2022/09/19/on-comfort-zone/
  10. The Art of HOW TO https://artofhowto.com/ is motivating. Helping you get around the rough corners of life. I think we as a whole are more concerned about ourselves after this pandemic that kept us buttoned down for a little over 2 years. Need a bit of inspiration? Find out how to?
  11. I am a big fan of AmericaOnCoffee.blog –> AOL I really like their music selections. Right now they are featuring Bob Marley. Yes, they do have fantastic coffees from around the world. Many writers and many ideas. Put a little sunshine in your coffee please!

Pumpkin Soup (Easy Keto & Vegan Recipe)

The first time I ordered pumpkin soup was at a Thai Restaurant in Toronto, Canada. A slight smile grew on my face from the first spoonful! My first thoughts were, ” amazingly delicious!” It was the coconut milk that embraced the pumpkin flavour so beautifully. I encourage you make pumpkin soup this FALL
KETO recipe of 270 Calories per serving.

Pumpkin Soup Recipe

  • Servings: 10-12
  • Difficulty: easy
  • Print

1 tbsp olive oil
1 onion coarsely chopped
2 cloves garlic grated /pressed
3 pounds cooking {pie} pumpkin -peeled and chopped
1 lemongrass stalk finely chopped
1 tbsp fresh ginger grated
2 tbsp. RED CURRY PASTE (recipe below)
4 cups vegetable stock (or water + 1 tablespoon of Maggi chicken powder or cubes – to taste)
13.5 oz coconut milk

1. Heat the oil in a large saucepan over medium-high heat Add the onions. Cook until the onion becomes translucent. Chop Garlic and let it sit for 7 minutes before adding to the saucepan.
2. Add ginger, curry paste and lemongrass. Cook until the stalk becomes soft before adding the pumpkin.
3. Toss the pumpkin in the oil and cook for 5 minutes.
4. Add the vegetable stock, garlic and bring to a boil before reducing the heat to low. Cook for 30 minutes or until the pumpkin is tender. Remove from heat and allow to cool slightly.
5. Use an immersion stick to blend the soup until smooth, while adding the coconut milk.
Calories: 272 kcal Cuisine: vegetarian

5 Ingredient Recipe (Not counting Spices)


Thai Red curry paste is a classic twist to the regular Pumpkin Soup. A perfect dish to welcome winter with open arms:- See recipe below

Thai Red Curry Paste Recipe

  • 3/4 Onion, chopped
  • 1 Lemongrass
  • 10 Fresh Red chillies , soaked in warm water for 10 minutes
  • 4 cloves Garlic , roughly chopped
  • 1 inch Ginger , or galangal, sliced
  • 1 tablespoon Cumin seeds (Jeera)
  • 1/2 teaspoon White pepper powder
  • 1 tablespoon Lemon juice
  • Salt , to taste

Blend all ingredients together and refrigerate for up to 3 months


October NEWS: An ITALIAN pasta dish from Tuscany, you probably never had before! Find out this October.

Plus secrets from the PATAK Family!

Quinoa Tacos – Super Easy

This ‘Mother Grain‘ has taken the world by storm!

Quinoa Tacos: Arugula, Fresh Corn | Diced Sweet Potatoes | Hard Shell Classic Taco

Quinoa Tacos

  • Servings: 3-4
  • Difficulty: easy
  • Print

1/2 cup uncooked quinoa
10 ounces of whole San Marzano Tomatoes -chopped
1/2 cup vegetable broth (or water with 1 tbsp.Knorr chicken powder)
1 teaspoon chili powder
1/2 teaspoon cumin
1/2 teaspoon garlic powder (or 1-2 fresh garlic-chopped)
1/2 teaspoon onion powder (or 1 small red onion-chopped)
1/4 teaspoon smoked paprika
1/4 teaspoon red pepper flakes
2 cardemon pods -ground
Kosher salt (add at the end) and freshly ground black pepper, to taste
1 cup canned black beans, drained and rinsed
1 cup frozen corn kernels
Juice of 1 lime
2 tablespoons chopped fresh cilantro leaves
8 corn tortillas
Optional: 1 avocado, halved, seeded, peeled and diced
1/4 cup sour cream
1. Heat quinoa and 1 cup water in a large saucepan over medium high heat. Bring to a boil; reduce heat and simmer until water is absorbed, about 15-20 minutes; uncover and fluff with a fork.
2. Stir in diced tomatoes, vegetable broth, chili powder, cumin, garlic and onion powder, paprika and red pepper flakes. Bring to a boil; reduce heat, cover and simmer until thickened, about 10 minutes.
3. Stir in beans and corn until heated through, about 2 minutes. Stir in lime juice and cilantro and kosher salt. Option: Add cooked cubed sweet potatoes, roasted cauliflower or roasted chick peas to the mixture. You can substitute ingredients -except the quinoa.
To serve, spoon quinoa mixture into the center of each tortilla. [optional] Top with avocado and sour cream. Add lettuce, red peppers and cheese, if you desire.

Quinoa Types – Three’s The Charm

Quinoa Varieties: Black, Red and White

TACOS, burgers and breakfast porridge are best for black quinoa.

The most common type of quinoa is white quinoa. Red quinoa is best used in cold salads. Black quinoa is a bit earthier and sweeter than the milder taste of creamy, white quinoa. All three quinoa can be used in the same recipes. Red and black quinoa have a bit of a crunch, which is what is expected.

Master Chef Tells You The Best And Easiest Way To Cook Quinoa

This Quinoa Cooking Method (below) is long. But, it has good tips and you may want to try it out.

Protein Boost

We add quinoa for a protein boost , lowers cholesterol, reduces increase in insulin levels. Even though it is cooked like a grain, quinoa actually is a seed, from a shrub. A mild, rice-like flavour blends well with vegetables.

BONUS Recipe -Leftovers

Quinoa “Leftover” Soup: Vegan & Gluten Free

The perfect soup to use up leftover veggies – before you have to toss them!

Easy Quinoa Soup

  • Servings: 6
  • Difficulty: easy
  • Print

1/2cup Quinoa
1 tablespoon Olive Oil
1 potato
2-3 carrots
1 parsnip
2 celery sticks
1 zucchini
2 cloves Garlic (add more if you are a fan)
1 teaspoon salt, ginger, black pepper, turmeric, coriander
[use Kosher Salt and freshly ground black pepper]
1 liter (4.2 cups) of water

Chop vegetables
Heat pot with 1 tablespoon of olive oil
Add vegetable and quinoa, mix together with a wooden spoon. Add spices.
Keep mixing for about 5 minutes, then add water
Simmer for 30 minutes
Puree vegetables with an immersion blender
Taste soup in case you want to add more spices

Quinoa is rich in antioxidants that helps your body as well as your skin. It protects you from damage and many chronic diseases too. High fiber prevents constipation. Black quinoa helps you gain energy and strengthening your muscles. For post workout, black quinoa is a good recommendation. 1/2 cup of "black" quinoa has 12 grams of protein while white quinoa has 2 grams of protein."