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Healthy Eating for Healthy Vision: Sweet Potato Soufflé Recipe

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During the holidays, it’s easy to be tempted by all of the delicious foods around you. Unfortunately, some of them may be more trouble than they’re worth, full of fat and sugar. If you eat enough of these foods without balancing your diet with healthier meals and plenty of exercise, you could become overweight, putting yourself at risk for diabetes.

The Central Valley has some of the highest diabetes rates in California. Diabetes can seriously affect eyesight, potentially resulting in diseases such as diabetic retinopathy, cataracts and glaucoma, any of which may lead to blindness. Healthy eating and exercise are the primary recommendations to prevent diabetes, as obesity increases a person’s risk of diabetes by four times. Fortunately, many of the foods that are inherently good for your eyesight are also healthful foods in general, and are therefore essential in preventing diabetes.

For more info, check out the interview on Central Valley Today with Dr. Derick Holt of EYE-Q Pediatrics, his daughter Alysa and Chef Denise from Young Chefs Academy, where they show us how to put together a healthier holiday dish that everyone will love! Check out the interview here.

The recipe for this special dish is below!

Sweet Potato Soufflé

3 1/2 lbs sweet potatoes, peeled & diced
1 Tbsp sugar (optional)
1/2 cup butter, melted
5 Tbsp pure maple syrup
1 cup heavy cream
5 eggs
1/4 tsp ground cloves
1.4 tsp ground nutmeg
1.2 tsp ground cinnamon
1 tsp vanilla extract
1 tsp salt

Cranberry Sauce (recipe below)
1/2 cup Pecans, chopped

1. Bring a large pot of lightly salted water to boil and add sweet potatoes, boiling until soft- about 10 minutes. Drain and set aside to let cool.
2. Preheat oven to 375 degrees. Lightly grease ramekins. Option to coat dishes with a little sprinkle of sugar (can leave this out)
3. Place sweet potatoes in a large bowl; add the butter, maple syrup, heavy cream, eggs, & spices. Process with a hand mixer until the mixture is smooth. Pour into prepared ramekins.
4. Bake in preheated oven for 10 minutes. Reduce heat to 350 degrees and bake for an additional 20-25 minutes or until the edges are slightly browned. Serve warm or at room temperature.

Cranberry Sauce Garnish
1 cup water 
12 oz cranberries 
5 Tbs Honey

Place all ingredients in a small saucepan, bring to a boil until cranberries crack and liquid reduces.