3 cups of mashed sweet potatoes
2 eggs white

2 tbs milk or plain yoghurt
2 tablespoons chopped chives or parsley
Ginger and black pepper, to taste

Directions Preheat oven to 400 degrees F. Lightly grease with olive oil 8 – 9 of the wells of a non stick muffin pan.

In a medium mixing bowl whisk the eggs whites then mix in the milk or plain yoghurt.

Stir in the chives.

Add sweet potatoes and mix well.

Spoon them into the pan filling the cups to slightly below the top.

Bake 25- 35 minutes until they pull away from the sides of the cup and are golden brown.

Remove from oven and let them cool 5 minutes in pan. Serve with yoghurt if desired.



  • 2 pounds/ 900 g sweet potatoes
  • 1/3 cup orange juice
  • 1 egg, beaten
  • 1 tablespoon grated orange peel
  • 1/2 teaspoon ground nutmeg
  • Non-stick olive oil cooking spray
  • 1/4 cup chopped pecans


  1. Peel and cut sweet potatoes into 1-inch/ 2.5 cm pieces. Place potatoes in medium saucepan, add enough water to cover. Bring to a boil over medium-high heat. Cook 10 to 15 minutes, or until tender. Drain potatoes place in large bowl. Mash until smooth. Add orange juice, egg, orange peel, and nutmeg; mix well.
  2. Preheat oven to375°F/ 190°C. Spray baking sheet with non-stick olive oil cooking spray. Spoon potato mixture in 10 mounds onto prepared baking sheet. Sprinkle pecans over tops of mounds. NB1
  3. Bake 30 minutes, or until centers are hot. Garnish, if desired.


Calories: 103 calories, Carbohydrates: 19 g, Protein: 2 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 21 mg, Sodium: 14 mg, Fiber: 2 g

Exchanges per serving: 1 Bread/Starch, 1/2 Fat, 1 Vegetable.

Adapted from Sweet Potato Puffs – DSM (

NB 1 Just be aware that baking (frying) vegetables may raise the GI e.g. as for sweet potato. (as with other vegetables)

The way we cook can change the GI of food e.g. The GI of a 150g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes.

And here an excellent tool to find the GI of foods, i.e. Sweet Potato.