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

INGREDIENTS
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)

DIRECTIONS

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.

VARIATIONS

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!

Advertisement

ROAST VEGETABLES ~ TRENDING!

‘The BEST’ OVEN-Roasted VEGETABLES!

CHANGE THE WAY YOU ROAST VEGETABLES: For goodness sake! After making over 1,000 meals with roast veggies, I started experimenting and made some modifications. I knew I had a winner when I got huge compliments for  my ‘new’ roasted vegetables. It is still my all time favorite veggie recipe!  One reason is that it’s so easy to make! At a dinner party, one of my friends proclaimed  “These veggies are so good. I cant believe how good they taste!”  The potatoes are crispy,  yet soft and  fluffy on the inside.  The red peppers were especially a big hit.  I have been asked to share this recipe with you. I hope you enjoy it!


.
print_recipe
.
.

INGREDIENTS

1 medium potato* (any kind),  cut into 1  inch cubes
1 yam* peeled and cut into 1 inch cubes
1 carrot and/or parsnip peeled and sliced into 1 inch slices
6 brussels  sprouts
1/2 head garlic, cloves separated and skins removed
2 large shallots, peeled and quartered ( sweet or red onions  )
2  red and/or yellow bell peppers, cut lengthwise into 1  inch strips
1/2 cup Calamata olives, pitted
2-4 tablespoons olive oil ( more oil, the better )
2 sprigs of FRESH Rosemary or Thyme
3/4 teaspoon salt
3/4 teaspoon freshly ground black
* If you decide to leave the  skin on large tubers before roasting,  wash and scrub well. Soak in cleaning vinegar for at least 15 minutes before chopping.

INSTRUCTIONS

  1. Preheat oven to 450 F degrees(232 C ) and prepare vegetables.
  2. In a large bowl, toss potatoes, yams, carrots and brussels sprouts with  olive oil and salt.  Add to roasting pan and roast in the oven for 20 minutes

    Cubed Potatoes, Yams, Parsnips & Carrots

  3. Add garlic and shallots to  the pan  and toss with the other vegetables. Roast for 20 more minutes

    Garlic And Shallots

  4. Add chopped bell pepper and olives to the pan and sprinkle with black pepper.  Add 2 rosemary sprigs on top of the vegetables. Return to oven
  5. Cook for 20 minutes longer until vegetables are nicely browned but not charred. Because the peppers are only cooked in the last  20 minutes, they are still juicy, tender and tasty.  As all oven temperatures vary, please check the vegetables as they roast.

Fresh Rosemary

TIP:  Make sure you use FRESH ROSEMARY (or thyme – if you don’t have rosemary on hand ). Rosemary needs to be fresh, or not at all. When chopping vegetables err on the larger, chunky  side.  You can always  substitute/add your favourite veggies.  Keep in mind  THE 20 – 20- 20  MINUTE ‘Roasting’  Rule: The firmer vegetables go in first. Then, add the onions and garlic with the most tender vegetables in the final 20 minutes: mushrooms, green tomatoes,  peppers.

VARIATIONS
1.  I add baby turnips  if they look especially fresh and small at the market that day.  As you know, this recipe bakes in 3 BATCHES. The hard root vegetables are roasted first.

Turnips

2. The softer onions and garlic are next in the next 20 minute intervals.

3.  In the third and final stage,  the lighter,  succulent vegetables are added. Friends ask me how my roasted peppers stay so juicy and tasty?   They are only roasted for the last 20 minutes.  The peppers add such a great flavour  and sweetness to the mix.   Try the black olives. If you are not a fan, just  leave them as the flavour is very complementary to the mix. Please  try them before you pass judgement.

Oven Roasted Vegetables

The great aroma for these roasted vegetables comes from  the garlic and shallots along with the rosemary of course. HINT: Use up what you’ve got. Look in the fridge and pantry and roast it!


THE POWER OF ROOT VEGETABLES
The starchy root veggies will satisfy your sweet tooth. You not only feel fuller afterwards, weight loss benefits prevail.
From their high-fiber content to their many nutrients, root vegetables boast  a long history of medicinal and dietary uses.  These vegetables can be served cold as well.  They sell these cold  at those expensive gourmet shops.  Cooked and then cooled potatoes (as well as quinoa, barley and rice). All have resistant starch.  Resistant starch burns more slowly and helps you lose weight. They appear to help you burn fat up to  24 hours later. Why?  No one knows. But what is known is that once resistant starch gets to the colon, your body ferments it and produces an anticancer agent called butyrate – yet another health benefit.

Roast Winter Vegetables on the BBQ

About Sweet Potatoes

didyouknowDID YOU KNOW: Our little sweet potatoes are an excellent source of vitamin A,  vitamin C, manganese.  Sweet potatoes are also a good source of dietary fiber, vitamin B6, potassium, and iron. They are high in antioxidants and come in many colours.

One  small sweet potatoes has three grams of dietary fiber, four grams of sugar , 8,500 micro-grams of beta-carotene, 14000 international unit of vitamin A and eighty-six calories.

HEALTHY BENEFITS
It helps to keep your liver healthy and helps to to avoid diabetes. Sweet potatoes help to stabilize blood sugar levels and help to lower insulin resistance.
We should just eat more of them and more often. I have provided you with two recipes for Sweet potatoes salad that you can enjoy in the summer with your grilled meats. You can enjoy this sweetness  all year round with your meals.
sweet-potato-heirloom
. . .
RECIPES
flameanimationThe first sweet potatoes recipe (click here) is on the savory side and quite mild. The second recipe (click here) has some HEAT. You can add as much heat as you wish.

Enjoy these recipes, either mild or hot. Above all eat healthy sweet potatoes!
. . .

Health-Hub-Knockout-