Sweet potato is a moderate FODMAP food sources (a source of mannitol)….yet full of wonderful flavor and is nutrient rich…a great source of Vitamins A and C, potassium and fiber. Monash University’s low FODMAP app has the per meal limit set at 1/2 cup. So…I made a little mini soufflé recipe to keep the portion in check. You are going to love me for this one! 🙂I made 3 little soufflés but you can certainly double the recipe and make more. I made this recipe for our Thanksgiving dinner and my 89 year old Mom fell in love. It was super easy and very yummy!
You whip up the insides (i.e.flesh) of one large baked sweet potato with 1 egg, a little sugar and lactose free milk, drizzle of vanilla and small amount of melted butter.
Split the mixture up between 3, 4 ounce ramekins that have been lightly oiled. And then top with a little brown sugar & pecan crumble.
Bake for about 15 minutes. And thank me later! Here’s the recipe!
Mini Sweet Potato Souffles
- Makes 3, 4 oz. servings or double recipe and make in 8 inch square pan that serves 6!
- 1 large sweet potato, baked
- 1/4 cup granulated sugar (could try 2 tablespoons)
- 1 egg
- 1 tablespoon lactose free milk
- 2 tablespoons melted butter
- 1 teaspoon vanilla extract
- 1/4 cup brown sugar
- 1 tablespoon butter, chopped in 4 pieces
- 1 tablespoon brown rice flour
- 2 tablespoons chopped pecans
- Preheat oven to 350 degrees F.
- In medium bowl, blend the sweet potato flesh (no skin) with the sugar, egg, milk, melted butter and vanilla until smooth.
- Split mixture between 3 ramekins.
- Crumble topping:
- Place all ingredients into small bowl. Using pastry cutter or hands, mix all the ingredients (except pecans) until the mixture resembles course crumbs.
- Toss in chopped pecans.
- Sprinkle mixture evenly over 3 sweet potato mixture.
- Bake for about 15 minutes; crumble topping will be lightly browned. (If you double recipe and cook in 8 inch square pan cook for about 25 minutes)
And in the spirit of giving, I am giving a way a collection of my homemade holiday gift tags. Every holiday season, I gather with my girlfriends so we can get our craft on! It’s so much fun!…and I would like to share some of these homemade tags with one of you!
Just leave a comment and share one of your favorite holiday traditions of giving. And I will randomly select one winner.
Try not to get yourself too busy during this holiday season. Enjoy YOUR favorite traditions….maybe create some new ones…and celebrate the good in your life.
15 replies on “Mini Sweet Potato Soufflés & Give-A-Way“
Hi Kate! Thanks for your latest blog 🙂 A tradition we do is to gather the girl’s coats from last season and donate them. We also go through all their toys and donate to a local shelter in our city for families recovering from domestic abuse. The girls just love to make their boxes of toys. It’s a lot of fun and it really warms the heart to give to kiddos who are in very challenging situations. Happy Holidays! Stacey
these look scrumptious! thanks! I always love picking out a few gifts to give to the Toys for Tot program. Happy holidays!
Michael J. Rosen
Kate, I want to wish you and yours (as well as your readers) a Merry Christmas and happy, healthy New Year! Your blog has been a great resource for me, and I thank you for generously sharing your advice, insights, and recipes.
This year has been a tough year for me. At the start, I was diagnosed with an extremely rare, life-threatening cancer, Pseudomyxoma Peritonei. About one or two in a million people are diagnosed with this form of cancer. After a massive surgery (14 hours long), I found myself in remission with a bright future. However, I was also left with serious digestive issues similar to IBS-D. My nutritionist recommended the FODMAP Elimination Diet which is enormously helpful. Then, I found your website, learned more about FODMAPs, and discovered how to eat happily while avoiding FODMAPs.
The bottom line: My year started as a nightmare. Now, it is finishing much, much better, in part, with your help. Thank you!
Now, I’d like to share a few of thoughts about my holiday time traditions, since you asked:
Being Jewish, I like to make potato latkes for Chanukah. These are tasty potato pancakes that can be fried (traditional) or baked. Sometimes, I’ll go the non-traditional route and make them with sweet potatoes or zucchini. I also make sure to make plenty of extra so I can freeze some and have them whenever I want.
Another holiday time tradition is for my wife and I to gather with friends for a dinner party. It’s another excuse for eating more latkes. Did I mention that they’re mighty tasty. And you don’t have to be Jewish to enjoy them. 🙂
Finally, and most importantly, my wife and I recognize that this is a season of giving. While Chanukah and Christmas have been commercialized, we strive to embrace the true spirit of giving. So, while we are philanthropic throughout the year, we are sure to make special gifts to our favorite charities as the year comes to a close. These donations are the most important gifts we give each year. Even with our own troubles, we know there are always those less fortunate and, to the degree we can, it is our responsibility to help.
I wish us all the very best for 2015!
Thanks for sharing that beautiful post with all of us, Michael. May 2015 be a wonderful year for you and yours.
Kate- I have recently discovered the wonderful, velvety smooth sweet potato! These look delightful! And I cannot wait to try them. My tradition is….After many years of employee gift giving, we now but toys for our local Toys-for-Tots and donate to them instead of being greedy and giving to each other. After all, by the time you reach your 50’s, what could you possibly need that your family doesn’t fulfill. Happy Holidays, Deb
This year we are having the kids pack a Santa bag on Christmas Eve. This is a bag that they will fill with old toys for Santa to “pick up” and give to other kids in need before they can get any new toys from Santa. (Mom and Dad will take the toys to Goodwill). They are looking forward to it and so are we!
Hi Kate! That recipe sounds delicious! I am new to the low FODmap Diet and am looking for yummy recipes! Can’t wait to try it. My holiday tradition has been trying to give back to the community and help those in need. I donated food and clothes, volunteered at a church for Thanksgiving, have been volunteering for Holiday Express and will be gift wrapping for the Food Bank at my local mall. Somehow I am doing all this while working 50 hours a week! Hope you have a great holiday.
P.S. Your holiday tags are beautiful!
Cecily R Bornemann
When I was little my favorite tradition of giving was giving our neighbors rum balls that my mom would make. They were so good and I would get to take them over to the neighbors on Christmas Eve. Fun times.
I got another question: Keeping in mind that the low FODMAP diet is not neccessarily a glutenfree diet, I don`t understand that the GF cornflakes are better for us than the standard product (source: Monash App. chapter with cerals and grain). The serving size of the GF product is 50g whereas the serving size of the normal ones is only about 30g.
My eight years old son is freshly diagnosed with both lactose and fructose malabsorbtion. I bet he would be happy eating 50g of cornflakes with a lactosefree milk for breakfast. I have recently cut off his chocolate muesli as he is having more than two tablespoons of oat flakes than. Unfortunately he doesn`t like my banana/raspberry Bircher muesli too much 🙁 But I like it!
Best wishes from Juliane
Juliane-You pose a great question–and I am not sure why that is. Growing conditions & types of corn used can alter FODMAP composition–perhaps these factors play a role. Food is very variable–ripeness impacts FODMAP composition too. So…perhaps use the gluten free corn flakes with hopes that your son can enjoy a larger portion without symptoms. The oat cut off is about 3 US TB or ~1/4 cup dry oats.
thanks a lot for your quick answer. Indeed it is real strange with these cornflakes… Anyway the products here in Germany are not comparable to your products or to the Australian products. May be the GF Brand here is worse than the common one…?! Who knows… In our German diet guideline cornflakes are completely forbidden at all!
But when our son was diagnosed I have directly told my husband not to follow these German guidelines! I`m convinced the low FODMAP diet works better. For example: here in Germany dietitians cut off all fruits except bananas and mandarines/clementines if you are diagnosed with fructosemalabsorbtion (our son neither likes mandarines nor bananas too much but he likes kiwis and passion fruits). On the other hand no one tells you what a huge triggers wheat and rye are.
Me, for example, I`m only a lactose malabsorber but I absolutely profit from cutting off wheat and rye and eating my rice/tapiocca bread instead!!! But no one told me! After cutting off lactose it took me another year to find that out on my own!
Have a good time and thanks for all !!!
Hi, Kate. I’ve been enjoying your blog for several months now. Thank you for posting all the up-to-date info on eating low FODMAP. I can’t believe the change it’s made in my life! I have a question — or a challenge! — for you: Although I eat fish, I haven’t eaten meat or poultry in more than 20 years. One food I miss in my low-FODMAP diet is vegetarian sausage patties. They either contain wheat, garlic … or both. I love them with eggs or pancakes! I’ve tried concocting my own with lentils, GF bread crumbs, herbs, etc., but that wonderful, smokey, sausage flavor just isn’t there. Any chance you could create a recipe for vegetarian low-FODMAP sausage patties?
Love your blog. Our Christmas family tradition is to go over the cute sayings and doings that our children had when they where young. It’s fun to listen to the new ones that the kids remember and the old favorites that get repeated every year. For example, my son used to dress up in my Mother’s winter gloves and his older sister’s ballerina shoes and twist and dance on the tile floors. My daughter remembers hiding from her Daddy when he would come home and jumping out to scare him. Kids are a senior and junior and high school.
Kate, I am a newbie. I just started the low FODMAP diet this week on the advise of my gastroenterologist. I’m a bit overwhelmed by what I can and can’t eat so you are becoming my “go-to” person. I am making my grocery list based on many of your recipes. Thank you. So much of our Christmas celebrations center around food so your holiday recipes are extremely helpful to me. I am looking forward to feeling better in 2015 and feel blessed by all the research that has brought us to the point where living pain/discomfort free is a real possibility. May your holiday (however you celebrate) be merry and your new year filled with happiness!
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