It’s a universal fact that people love puffy food, souffles being one of most versatile. As long as you don’t knock all the air out of the egg whites in the batter, not much can actually go wrong. Since mashed sweet potato is the base, these souffles are even easier than the traditional method that requires a saucy base. They’ll deflate quickly after exiting the oven, so hurry and snap those photos! Serve with cayenne-seasoned maple syrup if you like.
Place sweet potatoes on a microwave-safe plate. Prick sweet potatoes with the tip of a knife. Microwave until very soft, about 10 minutes. Let cool briefly until safe to handle.
Preheat the oven to 425 degrees F (220 degrees C).
Halve sweet potatoes and scoop flesh out into a bowl.
Separate egg whites and yolks into individual mixing bowls. Generously butter four 5-ounce ramekins.
Transfer 1 cup mashed sweet potato to the bowl of egg yolks. Pour in milk. Season with salt and cayenne. Whisk until smooth, slowly at first and faster once mixture starts to come together.
Add a pinch of salt to the egg whites. Beat with a clean whisk until peaks are well-defined but still soft. Transfer 1/2 of the egg whites to the sweet potato mixture. Fold in with a spatula somewhat gently until most of the white streaks disappear. Add the remaining egg whites and fold in very gently, turning the bowl and scraping the sides, until whites are mostly blended in; a few streaks should still be visible.
Gently spoon sweet potato mixture into the ramekins.
Bake in the preheated oven until fully inflated and browned, about 15 minutes. Garnish with sage. Unmold or serve in ramekins.
Per Serving: 220 calories; protein 9.1g; carbohydrates 29.8g; fat 7.4g; cholesterol 192.6mg; sodium 648.8mg.
Eating healthy breakfast to continue the day had become a good habit. It’s a great way to start my 24 hours off healthfully. The sugar hit from the fruit wakes me up and bring me energy to take on the morning. Sugar is often vilified as the evil of all disease, but sweetness is also loaded with fibre, which is great for your digestive system and helps keep you feel full all day , and not want likely grab a snack out of the street food before lunchtime.
Making fruit a morning habit is simple . Simply put the fruit in your fridge next to the sweet drink or on the bench next to your cereal bowl , or move your coffee maker or tea kettle — somewhere where you’ll see it. Before you eating the rest of your food , eat your fruit. If you’re not usually a breakfast person.