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Sweet Potato Coconut Milk Shopping Tips
Only buy potatoes that are firm, intact, and without any sprouts or green parts.
Sweet Potato Coconut Milk Cooking Tips
Potatoes oxidize quickly; have a bowl full of cold water to put your potatoes after cutting them in order stop them from oxidizing.
Sweet Potato Casserole With Coconut
Place the potatoes in a large pot and add enough cold water to cover. Bring to a boil and add 2 teaspoons salt. Reduce heat and simmer until very tender, 20 to 25 minutes. Drain the potatoes and return them to the pot.
Meanwhile, heat oven to 325°F. In a small bowl, combine the coconut, brown sugar, pecans, and ½ teaspoon salt.
Add the granulated sugar, milk, butter, eggs, vanilla, and ½ teaspoon salt to the potatoes and mash until smooth.
Transfer the mixture to an 8-inch square or another shallow 2-quart baking dish and sprinkle with the coconut mixture. Bake until heated through (tent loosely with foil if the top browns too quickly), 30 to 35 minutes.
- 1 ½ cups long-grain white rice
- 1 (14 ounce) can coconut milk
- 1 ¼ cups water
- 1 teaspoon white sugar, or more to taste
- 1 tablespoon shredded coconut, or to taste (Optional)
Stir rice, coconut milk, and water together in a saucepan. Dissolve sugar into the liquid.
Bring the mixture to a simmer, reduce heat to medium-low, place a cover on the saucepan, and simmer until the majority of the liquid has been absorbed by the rice, 15 to 20 minutes. Leaving saucepan on the burner, turn heat off and let rice steam until sticky, about 5 to 10 minutes more. Garnish with shredded coconut.
Ginger sweet potato coconut milk stew with kale and lentils, so hearty and easy to make!!
I use this (https://thefirstmess.com/2020/02/19/sweet-potato-coconut-milk-stew/) recipe, only difference is I reduce the sweet potatoes, lentils, vegetable stock and coconut milk by a tiny bit (about a fifth) because I prefer slightly smaller portions and because my bf eats a very different diet than I do so I’m the only one eating this huge pot of soup for the week lol.
I also typically use olive oil instead of coconut because it’s what I have on hand, and in this batch I used a whole head of kale which ended up being way too much and I had to eat a bunch of kale out of the pot after cooking to get it down to a reasonable quantity lol. The kale is also a bit less crisp and green than it usually is when I make it because I overcooked it a lil trying to get it all to shrink down. Even with my cooking mishaps it’s still hard to go wrong with this, the flavors are so yummy and comforting!!
- 1 ½ pounds orange-fleshed sweet potatoes
- 1 tablespoon vegetable oil
- 1 onion, chopped
- 1 (2 inch) piece fresh ginger root, thinly sliced
- 1 tablespoon red curry paste
- 1 (15 ounce) can unsweetened coconut milk
- 3 cups vegetable broth
- 3 ½ tablespoons lemon juice
- 1 teaspoon sea salt
- 1 tablespoon toasted sesame oil
- ½ cup chopped fresh cilantro
Preheat the oven to 400 degrees F (200 degrees C). Place the sweet potatoes directly on the rack and bake until tender enough to easily pierce with a fork, about 45 minutes. Remove from the oven and allow to cool.
Heat the oil in a large saucepan or soup pot over medium heat. Add the onion and ginger cook and stir until tender, about 5 minutes. Stir in the curry paste and heat for 1 minute, then whisk in the coconut milk and vegetable broth. Bring to a boil, then reduce heat to low and simmer for about 5 minutes.
Remove the skins from the sweet potatoes and cut into bite size chunks. Add to the soup and cook for 5 more minutes so they can soak up the flavor. Stir in lemon juice and season with salt. Ladle into bowls and garnish with a drizzle of sesame oil and a little bit of cilantro.
Best Ever Sweet Potato Brownies Recipe This is the best ever sweet potato brownies recipe. The sweet potatoes add just a little sweetness and make them nice and moist too and you can't even tell you're eating a healthier brownie than normal. My children LOVE sweets, especially my oldest. She loves learning to make new recipes and to share with other people. It is one of her favorite ways to show love to others. She will keep eating and eating sugary treats until you take it away from her. 🙂 (I think some of us can definitely relate to this). So, for the sake of my daughter and everyone she shares her treats with, I developed this spelt brownies recipe. This way you get at least one serving of veggies for the day! Sometimes as parents it can be tricky to convince our children why it is important to eat our veggies and fruits and to avoid sugar. So tricks can be handy from time to time. I am not saying these are the healthiest thing and you shouldn't be eating them obsessively. But come on, they are so good and rich and moist! I especially love to make these brownies, because they are not only melted-in-your-mouth delicious, they are healthier than normal brownies. I love the sweet potato in these brownies because they make them so moist and rich. And, hey, any way to get more veggies in our life is good, right? These brownies are super decadent and so soft. They are topped with a rich ganache frosting with only two ingredients - coconut milk and Clean Eating chocolate chips. I mean, my 12-year-old daughter makes these, so if she can do it, you can do it! To cook a sweet potato I place it in a baking dish and bake it at 400 degrees for about 45 minutes. It is important to make sure that the sweet potato is cooked through all the way before putting it into the brownies. You can cut the brownies once they are done into any size you prefer. I cut them into 20-24 pieces so the servings aren't so large, especially for any children eating them. I would love to hear if you make these brownies and what you made them for. Please comment below and let me know. Thai Sweet Potato and Carrot Soup
We are at our last stop here in Thailand, and I have had my fair share of pad thai, green curry, spring rolls and tom yum soup.
I think I’ve had enough Thai food for a lifetime.
I can still have Thai-inspired dishes, right?
Because that’s what that is.
A cozy sweet potato and carrot soup with all the fun Thai flavors of lite coconut milk, zesty lemon juice and fresh cilantro leaves.
I also love the use of baby carrots here so you don’t have to spend time peeling and dicing.
Ain’t nobody got time for that.
Plus, with the immersion blender, the soup comes out perfectly smooth and velvety without lifting a finger!
Healthy Sweet Potato Soufflé
This recipe was originally published November 20, 2019. It was updated with new recipe information and photos on January 20, 2021.
Please note: Mae's Menu is supported by readers. Many of the product links on Mae's Menu are affiliate links, where this reader-supported publication makes a small profit at no expense to you. See my disclosure policy for details. Thank you so much for your support!
Thanksgiving sweet potatoes don't need to be a sugar bomb in order to be delicious. Get loads of flavor andnutrition with this Healthy Sweet Potato Soufflé, a gluten-free and dairy-free sweet potato casserole.
Are you a traditional Thanksgiving person, are you more into changing it up every year, or would you say you're a hybrid of the two?
As I've been planning and creating recipes lately, I've been thinking about this a lot. How many people like to stick with their traditional thanksgiving menu and how many others like to switch it up each year?
Personally, I'm a hybrid of the two. Though I like to change things up each year, I still like to keep the general type of dishes the same: a nice hearty fall salad, turkey in some fashion, some variety of stuffing, an interpretation on sweet potatoes, etc.
Maybe it's that it's hard for me to do anything the exact same way twice. Or maybe it's because growing up I got hooked on the excitement of discovering each year's new dishes in Cooking Light or Bon Appetit magazines.
(Yes, we're making a brief trip back to Chelsea's nerdy childhood, but I promise we aren't staying here long. )).
So maybe I'm actually just into the tradition of the lack of tradition. I look forward to the feeling of trying something new each year. This healthy sweet potato soufflé is a new rendition on an old tradition. I hope you and your family enjoy changing things up just enough, too.
Also, please tell me in the comments below-- what kind of Thanksgiving person are you. Do you like or dislike switching up your dishes each year? I'm really curious to hear how other people approach their holiday menus. 🙂
Here at Mae's Menu, we have a variety of readers: those who are more experienced in the kitchen and want to zip straight through to the recipe and those who want to learn more about the dish, potential substitutions, and more.
To skip straight to the recipe, just click "Jump to Recipe" at the top left of this post. To browse the post quickly, just click the headings in the table of contents below.
Table of contents
This Healthy Sweet Potato Souffle is.
- Naturally sweet
- Full of vitamins and minerals
- Easy to make
- Made without whipping egg whites
- Processed sugar-free
- Also perfect for Christmas!
- . butnot lacking on any of that Thanksgiving flavor we know and love.
It's a healthy and easy sweet potato dish that is low on fuss (just throw the ingredients in a mixer, blend, and bake) and high on homey & comforting flavor while keeping the traditional Thanksgiving sweet potato presence alive and well.
- Sweet potatoes - we will bake them before adding to the soufflé, caramelizing the flavors
- Coconut oil
- Baking powder - makes the dish nice and light and fluffy
- Maple syrup - sweetens the dish without adding any processed sugar
- Coconut milk - adds richness and creaminess without adding dairy
- Orange juice
- Orange zest - adds dimension and flavor to the sweet potatoes without excess moisture
- Gluten-free flour blend
- Large eggs - holds the dish together, making it impressive yet easy to scoop and serve
- Pure vanilla extract
- Coconut oil - if you are not dairy-free, you can substitute butter
- Coconut milk -- heavy creamy or half & half will work in place of the coconut milk, but it will add dairy fat to the recipe
- Maple syrup - honey (preferably raw) can switch in for the maple syrup, though it will change the flavor a bit. I prefer to use maple syrup over honey for this recipe
- Flour - if you are not gluten-free you can also use the same amount of all-purpose flour
How to make this soufflé:
- Preheat the oven and wrap your sweet potatoes in aluminum foil.
- Bake the sweet potatoes until cooked through and tender when pierced with a knife.
- Remove the potatoes from the oven and carefully peel the skins off.
- Lower the oven temperature and spray the baking dish with non-stick spray.
- Add the potatoes and the rest of the soufflé ingredients to a large mixing bowl. Whip on medium speed with a wire whisk attachment or hand mixer, or until the mixture is smooth.
- Pour the sweet potatoes into the prepared baking dish and bake for 40 minutes, or until the soufflé is golden brown around the edges and no longer jiggly in the center.
- Serve hot!
Tips to make this recipe perfect everytime:
- Bake the sweet potatoes completely- until they are tender and caramelized. This will give the dish the best texture and flavor. See my notes below on how to bake sweet potatoes.
- Whip up the sweet potatoes thoroughly - we need the mixture nice and creamy to have the best final texture.
- Don't zest your oranges down to the pith - we need just the outer layer of the orange peel. Zesting down to the white part makes the zest bitter.
- Bake the souffle until it's cooked through - the soufflé is done when it's golden brown on the edges and firm in the center (i.e. no longer jiggly). We don't want to undercook the dish.
How to roast whole sweet potatoes:
Thankfully, it's pretty simple to roast whole sweet potatoes. Just:
- Preheat the oven to 425 degrees.
- Scrub your sweet potatoes under warm water until the grit and sand are washed off.
- Blot them off with a towel or paper towel.
- Pierce the sweet potatoes with a sharp knife 2-3 times each, piercing in about 1-2 inches.
- Wrap the sweet potatoes in squares of aluminum foil, making sure they are sealed tight.
- Place your sweet potatoes directly on the oven rack and close the oven door.
- Bake for 50-65 minutes, or until the sweet potatoes give easily when pressed with your fingers (wrapped in a towel or potholder, of course!).
What is the easiest way to peel baked sweet potatoes?
The easiest way to peel baked sweet potatoes is to remove them from the oven, peel back the foil and let them cool at room temperature for 5-10 minutes.
Then, run a sharp knife lightly along the length of the sweet potato, just cutting through the skin but not puncturing the inside flesh.
Start pulling the skin back from the cut line and it will release easily. Continue pulling the rest of the skin back from either side of the cut line until it's all peeled off.
Repeat with the rest of your sweet potatoes and enjoy!
How do you serve this soufflé?
This recipe is perfect served for the holidays (Thanksgiving, Christmas, etc.) as well as for Sunday dinners and dinner parties. I love serving it with:
Can you double or triple this recipe?
Yes, you can certainly double or triple this recipe. Just multiply the ingredients by whatever amount you desire and follow the directions as listed, dividing the sweet potato mixture between the number of baking dishes that you multiplied the recipe by.
How long do recipe leftovers last?
Recipe leftovers last covered in the refrigerator for 4-5 days. They can be frozen in a freezer-safe container for up to 2 months but are best consumed fresh or within 5 days of baking.
Other Healthy Thanksgiving Recipes:
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This recipe features ingredients—garam masala and coconut milk—that are common in Indian and Southeast Asian cuisine. Garam masala, which means "hot spices," is a blend of ground spices like cumin, coriander, cardamom, and cloves. It can also include saffron, ginger, garlic, turmeric, fennel seeds, and fenugreek, as well as other spices. You can find it in the spice aisle or make your own.
Coconut milk is used in several Thai recipes to add creaminess and is often paired with spicy ingredients to bring a cooling touch to the dish. Make sure to use coconut milk and not coconut cream, as the coconut cream is much thicker than the milk. Cream of coconut is a sweetened product, so that should not be substituted.
Tips When Blending
- Make sure your sweet potatoes and carrots are fork tender. You don’t want to be blending vegetables that are still stiff. Otherwise, you will be left with a non-creamy and slightly chunky soup base.
- Leave the top portion of your blender open for steam to escape. If you keep this opening closed, pressure will build inside your blender and most likely pop the lid open. A messy kitchen is not ideal!
- Do not fill your blender past the maximum fill line. Not only will it not blend as smoothly as you want it to, but you might unexpectedly pop the lid open.
- 3 large sweet potatoes
- 3 tablespoons butter, softened
- 1 cup packed brown sugar
- 1 cup chopped pecans
- 1 cup flaked coconut (Optional)
- ⅓ cup all-purpose flour
- ½ cup white sugar
- 2 eggs
- ¼ cup milk
- 1 tablespoon grated orange zest
- 3 tablespoons butter
- 1 teaspoon vanilla extract
- ½ teaspoon salt
Preheat oven to 350 degrees F (175 degrees C). Poke holes in the sweet potatoes with a fork, arrange the sweet potatoes on a cookie sheet. Grease an 11x7 inch glass baking dish.
Bake sweet potatoes for 1 hour. Let cool, then mash in a large bowl. There should be approximately 3 2/3 cups of mashed sweet potato.
Combine softened butter with brown sugar, nuts, coconut and flour stir with a fork. Set aside.
Combine sugar, eggs, milk, orange peel, butter, vanilla, salt with the mashed sweet potatoes. Beat the mixture with an electric mixer until smooth. Pour mixture into prepared baking dish. Sprinkle the brown sugar-nut mixture over the top of the mixture.