Sweet Potato puff

by | Jan 17, 2017 | Recipes, Uncategorized

Sweet Potato

Distantly related to the humble potato, there are two main varieties of Sweet potatoes; pale sweet potato and a darker-skinned variety and both have been traditionally grown in the tropical areas of the Americas. The pale sweet potato has a thin, light yellow skin and a pale yellow flesh. Its flavor is not sweet and after being cooked, the flesh is dry and crumbly like a white baking potato. The darker variety has a thicker, dark orange skin and a vivid orange, sweet flesh that cooks to a much moister texture.

Sweet potatoes are available with most grocers because they are a favorite amongst most people every where. Sweet potatoes are nutritious, fibrous and very filling. It is loaded with Starch, Sugars, Dietary fiber, trace quantities of Fat, Protein, Vitamin A, C, B1, B2, B3, B6, B9, beta-carotene, lutein and zeaxanthin, Pantothenic acid, Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium and Zinc.

Tip: Sweet potatoes can be cooked in a microwave. Simply wash, prick in 4 or 5 places with a knife, place a paper towel under the Sweet potato and one over it. Microwave it for 5 minutes. Turn over and microwave another 5 minutes.

Today I present you my baby brother’s favorite dish: The Sweet Potato Puff

The Recipe:

Sweet Potato Puff
Preparation time: 1 hour
Serves 6


  • 3 cups mashed, cooked sweet potatoes
  • 1/4 cup brown sugar
  • 3 tablespoons butter
  • 4 eggs
  • 1/4 cup light rum
  • 1/4 teaspoon cinnamon

Preheat oven to 350F.

Mix all the ingredients in a medium bowl with an electric mixer.
Transfer into a buttered quiche dish.
Bake for 45 minutes or until a knife inserted in the middle comes out clean.

Per Serving : (1/2 cup) 252
Protein 6 g 27.72
Tot Fat 10 g 95.76
Sat Fat 5 g
Cholesterol 179 mg
Carb 30 g 128.52
Fiber 2 g
Calcium 62 mg
Iron 1 mg
Sodium 66 mg
Weight Watcher Points 5