Healthy TDay Tips + Sweet Potato Soufflé Print Recipe Print Recipe

Call me crazy, but I don’t understand why we’d add sugar to something that’s already sweet.

For instance, sweet potatoes.

I’m alone on this one, aren’t I?  Okay, I get it.  This is also coming from the girl who can a baked sweet potato with a fork for breakfast.

When I came across this recipe, I was fascinated with all the ingredients, especially the idea of folding in whipped egg whites. I made it within 24 hours and it was gone within 48. True story. This WILL be on our table this Thanksgiving.

ps. It’s also good for breakfast. I would know.

10 Tips for a Healthy Thanksgiving

Inspired by What Would Cathy Eat

1. Start your morning off with a small, but filling breakfast. DO NOT SKIP IT.

2. Drink LOTS of water. Throughout the day AND throughout dinner. We all know what happens when there’s more alcohol in our systems – your stomach seems to turn into a bottomless pit. Not really, but that’s what my mind seems to think.

3. Make small changes. Reduce the amount of cream, butter AND sugar. You really don’t need all that, trust me.

4. Think WHOLE foods, not packaged goods. There are many EASY to make dishes that don’t require a box or a can. Key words – Google. Easy, Thanksgiving, ______ Recipe.

5. Reduce/Remove the gluten. Here are some great HEALTHY appetizers. Serve cornbread instead of white bread. Make your own gravy [some packages contain gluten]. Be non-traditional with your stuffing.

6. It’s okay to say No [thank you]. My dad always likes to say, “common. here, have more.” – If you listen to him, you’ll leave [or pass out] feeling very full and drunk. It’s OKAY to say no, no one will be offended. he never is.

7. Avoid [or at least limit] seconds. Don’t worry, this is not your last meal, you can eat again tomorrow. hello, LEFTOVERS.

8. When you’re full, stop eating. Easier said than done sometimes, I know – especially when it’s sooooo good and sitting there right in front of your face. Listen to your body and try and remember how uncomfortable you’ll feel if you keep eating.

9. Forget the crust. Also an easy way to avoid gluten. I personally can eat pumpkin pie with a spoon. If this is just absurd to you, maybe try making your pie crust a little thinner than usual. Another dessert option – baked apples!

10. Enjoy and TASTE the food. We’re not racing here to make the clean plate club. RIGHT?? Slow down and enjoy and savor each bite.

What are some of your healthy tips?
Or is Thanksgiving a day where you throw health out the door?


Sweet Potato Soufflé with Rosemary and Roasted Garlic

[Recipe from Clean Eating Magazine]

PRINT Recipe


  • 4 lbs of sweet potatoes, scrubbed
  • 1 head of garlic, cloves separated and UNPEELED [1/2 head for less garlicky]
  • 1/2 cup chicken broth, low sodium [vegetable broth to make it vegetarian]
  • 1 tablespoon fresh rosemary, chopped
  • 1/2 teaspoon sea salt + ground pepper to taste
  • 4 large FRESH egg whites
  • 1/2 teaspoon cream of tartar


Preheat oven to  400 degrees F.  To prepare baking sheet, cover with foil.

With a sharp knife or fork, pierce your sweet potatoes a few times and place on prepared baking sheet. Next, loosely wrap the garlic in foil and lightly seal. Place on the corner of the baking sheet.

Set your timer to remove the garlic after 35 minutes and the sweet potatoes after 45 minutes. Remove and let cool just enough to handle.

Peel the potatoes and place in a large bowl. Squeeze the garlic cloves from the skin and into the bowl with the potatoes. Add chicken broth and begin to mash with your potato masher until smooth.

Stir in rosemary and salt + pepper.

Coat a 9 x 13 baking dish with cooking spray, set aside.

Using your electric mixer, beat egg whites and cream of tartar on high speed until peaks form, approx. 3 minutes. With a spatula, carefully fold 1/2 the egg whites into the potato mixture. Fold remaining egg whites, but don’t over-mix, the white steaks help make it fluffy.

Add mashed potato mixture to the prepared baking dish and bake for 30 minutes or until it’s lightly browned.

Serve immediately and enjoy!

*gluten-free *dairy-free

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  • Ridgely’s Radar

    This looks absolutely fabulous!

  • Sweet Marcella

    This looks so fluffy and Yummy! Hopefully I can convince my family to eat their sweet potatoes with out brown sugar and marshmallows!

  • Averie @ Love Veggies and Yoga

    Great tips, great recipe, great pics.

    Happy Holidays!!!

  • Jessica @ How Sweet

    souffle?! this is music to my ears!

  • Maria

    LOVE This recipe since I am not a fan of the traditional marshmallow stuff:)

  • Maria

    I love this! I can’t wait to try it at home!

  • alisa

    wait do you bake it at 400 degrees for 30 min?

    I’m so excited to make this for my family for thanksgiving! They’re all a bunch of health nuts so it will be perfect.

    My uncles are both naturopathic doctors and lecture us if we eat too much sugar or bread.

  • Katie

    “When you’re full, stop eating” is my number one eating rule. Okay, it’s my only eating rule. But it’s amazing that it took practice for me to do that! Like a year of practice.

    This looks incredible. I want it for breakfast TODAY. Not on Thanksgiving…today!

  • Nia Sayers

    I never understood the marshmallows on sweet potatoes either!! Over the past year or so, sweet potatoes have risen to the top of my all-time number one food craving of choice! I could eat them every day! Number 2 on my list?? — roasted garlic. Can’t wait to try this out!

  • Hillary Rechel

    Oh my gosh this looks TO DIE FOR!!! I absolutely love sweet potatoes! Being a vegetarian, they are what I most look forward to on Thanksgiving and I hate it when my mom lets my grandma make them; grandma is all about making the traditional sweet potato casserole. I am taking over this year. How many people does this serve though?

  • Emily @ Glitz Glam Granola

    Oh my gosh that souffle looks delicious!! I need to make that asap!! I love how it doesn’t have any cream in it either! And thank you for the tips– all really good things to remember! I am planning on eating what I want but stopping when I’m full. But we are going out for Thanksgiving which is a good thing- the portions will be controlled and there won’t be leftovers!

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