Thanksgiving // 11.13.13 // 2 Comments

Healthy Sweet Potato Soufflé

This delicious recipe serves 12, and helps you cut some calories on this easy-to-make side dish. It is made with unsalted butter (and vegan butter can be substituted) and soy milk. The extra spices — honey, cinnamon and vanilla bean — will help cover the reduced fat nature of this holiday favorite. Kids will love this dish as well, especially if you serve it in ramekins to control portion sizes and make it extra special.


8 small sweet potatoes or yams (choose whichever is brighter in color at your grocery store or farmer's market), peeled and chopped into large chunks
8 egg whites, beaten until peaks are just starting to form
4 tablespoons unsalted butter (regular or vegan)
4 tablespoons soy milk
2 tablespoons honey
2 teaspoons salt
1/2 teaspoon cinnamon
1/4 teaspoon scooped seeds from a real vanilla bean
1/4 teaspoon nutmeg


Put the potatoes in a large pot of cold salted water. Turn heat to high and boil until the pieces are tender when pierced with a fork. Once the water starts boiling, reduce the heat to medium or medium-high to avoid splattering. Meanwhile, preheat the oven to 350 degrees.

Drain the potatoes in a colander, then transfer to a large bowl. Add all the other ingredients and combine with a potato masher. Once most of the lumps are mashed out, finish with an immersion blender to make the potatoes completely smooth. Taste the mixture, and add salt if necessary.

Mix the sweet potatoes with 1/3 of the egg mixture. Stir until completely combined. Then fold in another third. Mix until combine. Fold in the remaining egg whites, and mix just until combined. Mix lightly to keep air in the mixture.

Spray 12 ramekins or ovenproof custard cups with cooking spray. Evenly scoop the mixture into the ramekins. Place them directly on the oven rack. Bake for 30 minutes or until the soufflés are just slightly firm to the touch. Remove them carefully so you don't smash down the soufflé. Serve immediately, while hot, or keep them warm to serve later.


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283 days ago

Thanks Jo Ann. I was confused with the recipe instructions.
From cooking experience, I thought it would be beating the egg whites till they were stiff but wasn't sure if there was an ingredient that should be added to them. When I make my waffles I beat the egg whites but add cream of tartar to help stiffen them up then sugar to finish them off.
I notice they have not responded to your comment or corrected the recipe. I'm surprised no one is checking these.

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jo ann
288 days ago

In the Sweet potato recipe, you need to say to mix the egg whites and set aside, or add all other ingredients except egg whites. - your recipe says drain potatoes and add all ingredients, then you say add eggs a third at a time…sounds good, though.

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