There is just something cozy about the fall aromas that come out of the oven by day, culminating with a steaming plate of home-cooked comfort food. Even if you're waiting for the holidays this year, you can recreate your favorite family recipes that will take you home with every bite. No Thanksgiving spread is complete without sweet potatoes or yams, and this gluten-free sweet potato soufflé recipe delivers a creamy, sweet experience without all the sugar traditional recipes demand.
This recipe calls for small amounts of coconut sugar and maple syrup to give you the fall flavors you crave, without the sugar crashing down later.
Here is how to do it.
Gluten Free Sweet Potato Souffle Recipe
Time spent in the kitchen: 60 minutes, including 35 minutes of cooking
For the soufflé
- 6 medium / large sweet potatoes (mine was 6-8 '' long)
- 1 tbsp. avocado oil
- 1/4 cup almond milk (I used the Elmhurst1925 brand)
- 1 tbsp. Maple syrup
- 1 tbsp. coconut sugar
- 1 teaspoon vanilla extract
- 2 tbsp. coconut flour (I used Bob's Red Mill brand)
- 2 tbsp. almond powder
- 1 to 2 tsp. cinnamon
- pinch of salt
- 3 egg yolks
- 4 egg whites at room temperature
For the pecan filling
- 1.25 cups pecans - some halved, others crumbled
- 3 tablespoons very soft salted butter or ghee
- 1/2 cup + 2 tbsp. almond powder
- 1.5 tbsp coconut sugar
Preheat your oven to 375 degrees Fahrenheit. Cut the sweet potatoes in half and toss them in the avocado oil. Place them cut side down on a baking dish or baking sheet and roast for about 50 to 60 minutes or until tender.
While the sweet potatoes are roasting, prepare the pecan filling. Place the pecans in a bowl with the butter, half the almond flour and the coconut sugar. Toss to combine so that the butter coats the pecans and a crumble forms. Gently fold in the remaining almond flour.
Let the sweet potatoes cool a bit, then scoop up the insides in a food processor. Add almond milk, maple syrup, coconut sugar and vanilla extract and stir to combine.
Then add the cinnamon, coconut flour, almond flour and salt and mix. Add the egg yolks and mix until smooth. Pour the sweet potato mixture into a large bowl.
Whisk the egg whites at room temperature in a glass or metal bowl using a whisk or stand mixer until they start to get frothy (see Tips for Getting tips on how to whip your egg whites.) Keep beating until soft peaks form.
Slowly fold the egg whites little by little into the sweet potato mixture until they are evenly incorporated into the sweet potatoes.
Divide the sweet potato mixture in a lightly greased 9 × 13 baking dish.
Sprinkle the pecan mixture on top.
Reduce oven heat to 350 degrees and bake for about 35 minutes, or until the sweet potato is firm but elastic.
Let the soufflé cool for a few minutes before serving.
- You can use your favorite milk instead of almond milk.
- For the pecans, use the pecan halves and crumble 1 / 3-1 / 2 and leave the rest of the pecans whole.
- Whisk the egg whites: This gives the soufflé a light and airy texture. Separate the whites from the yolks and let the egg whites come to room temperature. Whisk the egg whites in a glass or metal bowl (not plastic). Make sure your bowl and whisk are both clean and very dry. Any moisture will interfere with peaking. Whisk them with a whisk until peaks form, then slowly fold them into the sweet potato mixture.
- For a less sweet souffle, don't hesitate to reduce the maple syrup or coconut sugar or replace it with a sugar substitute. The pecan filling benefits from a granular sweetener, so I wouldn't recommend omitting it.
- I haven't tried this with anything other than sweet potatoes, but I imagine it would also be great with butternut squash or butternut squash. Aim for about 6 to 8 cups of roasted squash.
Nutrition info (? From the recipe)
Fat: 28 g
Total carbohydrates: 37g
Net carbs: 30g
About six months before I turned 50, a friend tried to convince me to enter a physique contest. He had just turned 40, and was thrilled to be in the over-40 category because there were fewer guys for him to compete against. He said to me, “Kirk, you can win the over-50 category. There are only a few guys who enter. But, you have no lats or traps—most older dudes don’t. Work on your back and you got it in the bag ! ” I wasn’t too excited to enter a competition with “no competition, ” but I was pretty peeved to hear him say I had no lats or traps. My back was better than that. Although I had no intention to enter the competition, I started doing more single-arm dumbbell rows to work my back. Now, a few years later, it’s one of my favorite dumbbell exercises. Importantly, I’m not trying to break any records when it comes to weight here, like I might have in my younger days. Quality reps at low weight is the bigger focus.
There are variantes of the exercise where you see guys use a bench for support, using a hand or even placing a knee on the bench. These have their merits ( although MH fitness director Ebenezer Samuel, C. S. C. S. would rather you not put a knee up ). However, I mostly do the version with no aide from the bench with both feet on the ground as points of contact. This version works your traps, rhomboids, rear delts and rotator cuff muscles, but you also get some core work, something you greatly need as you get older. Remember, though, that the way do the exercise is subjective to your own abilities. If you need some extra support for balance, don’t hesitate to put a hand down.
tera set up for my preferred variation, pick up a light dumbbell, especially to start. Stand with your feet in a parallel stance about shoulder-width apart. Hold the dumbbell in a neutral position at your side, as if you would for a hammer curl. Place your free hand behind you, with the back of your hand on the small of your back ( you can also extend your off arm out to balance ). Next, bend over by pushing your butt back and hinging at your waist, with your knees slightly bent. There should be no rounding of the spine, and you should keep your gaze down at the floor in a neutral neck place. Lastly, as you’re hanging onto the dumbbell with your arm pointing to the floor, squeeze your shoulder blades together so your shoulders lock in place and don’t slump.
From this starting place, use your back to pull the dumbbell up without twisting your spine. Pull up as high as you can, pause for a moment at the top and squeeze your shoulder blades together even more. Then release by lowering the dumbbell back to the starting position. to control my pace, I usually pull up for 2 seconds, squeeze at the top for 2 seconds, then release back to the starting place in 2 seconds.
By doing the dumbbell row unilaterally ( one arm at a time ), you’ll feel yourself being pulled off balance. You must fight with your abs and obliques to maintain balance and stability, which is why I love this exercise so much. Although you won’t be able to load up with as much weight as you would using the bench for stabilization, the extra core work you’ll get makes this version well worth putting in your arsenal of exercises. Try 4 sets of 8 to 10 reps during upper body workouts to get started.
We all know that it’s common for men to skip the doctor until they become sick, injure themselves or are faced with a serious health problem. And a majority of men will postpone seeking care for a few days to see whether they feel any better. It’s the whole ' if it ain’t broke, don’t fix it ' line of thinking.
But there are steps the men in your life can take today to improve their vitality and help prevent health problems down the road. Of course, there are some things that can’t be changed, such as family history and age, but every day choices can have a big effet on their current and future health.
Eating a diet that’s low in fat ( less than 7 percent of calories should come from saturated fats ), cholesterol, and salt, and packed with fresh fruits and vegetables ( two cups of fruit per day; three cups of vegetables per day for men up to age 50 and two and a half cups for men aged 51 and over ), whole grains and fiber can help improve your health, prevent heart disease, diabetes and certain cancers.
Try to get 30 minutes of moderate physical activity on most days of the week. Taking a walk, jogging, swimming and mowing the lawn all count. But don’t be a weekend sports warrior. Start slowly if you aren’t normally active and gradually build up. No time ? Research shows that even short bursts of physical activity—as few as 10 minutes of intense activity several times a day—can help men improve their health. Talk to your doctor about the right exercise program for you.
It’s important to maintain a saine weight. Excess weight, especially around the waist, can be hard on your body. Carrying too much body fat forces your heart to work harder and increases your chances of heart disease and stroke, even if you have no other risk factors ! So, try to curb weight gain as you age.
Tobacco smoke contains more than 4, 000 chemicals and is a known cause of cancer. Smoking also increases the likelihood of high blood pressure, heart disease, lung problems and other health problems. And if you think chewing tobacco is safer, think again. Not only is chewing tobacco a known cause of cancer ( carcinogen ), it also contributes to gum disease and tooth loss and may be linked to fertility problems. And, few could argue that chewing and spitting is attractive to a partner. If you smoke or chew, talk to your health care professional about ways to quit. Consider substance nicotinique replacement therapy products that include self-help programs, if appropriate.
Whether it’s pulling out the weed whacker, going for a bike ride or grilling with the neighbors, safety is key. Here are just a few examples : Take care when moving heavy objects. It’s easy to strain yourself when lifting boxes, furniture and other heavy items. Use your knees and legs and not your back for leverage. And ask for help, if you need it. Wear appropriate protective gear for your eyes and ears when using leaf blowers, lawn mowers and other machines at home or work. Excessive exposure to noise is the most common cause of hearing loss. Wear a helmet when you ride a bike or ski and throw on reflective clothing if you go for a run after dark. When grilling, never leave the grill unattended, especially when small children and pets are around, and keep a fire extinguisher handy. The grill should be at least 10 feet from your house or any building. tera protect your skin, avoid prolonged exposure to the sun and apply ( and reapply ) sunscreen with an SPF of 15 or greater that provides protection against UVA and UVB rays.