Sweet Potato Protein Cakebombs

Isn’t it fantastic that you can take some leftover ingredients and create something wonderful?  Sometimes it feels like dumb luck … maybe this time it was.  It’s very likely.  I don’t care.  If it works, run with it, right?  Don’t ask too many questions 🙂

In a few days, I’m going away for a week-long holiday (YAY) and realised today that I had stocked up on a few items that I simply will not finish off before I leave and they would certainly be well past their use by dates by the time I get back the following week … quark, yoghurt, that sort of thing.  I also cooked a large, wonderfully flavoured sweet potato and had plenty of leftover potato sitting around.

I’ve also recently taken the plunge and bought some frozen egg whites and some 100% pure egg albumen powder.  Timely, given I didn’t have any leftover egg whites on hand.  I’m talking about fresh egg whites, pasteurised and snap frozen and powder that has nothing in it but egg albumen.  Why?  Well, my need for egg whites far outweighs my need for the yolks and I simply refuse to toss out fabulous fresh organic egg yolks.  Sure, I can think of a gazillion creams, gelato, citrus curds, and desserts that could make excellent use of the yolks but I also don’t have the time to keep up with the number of yolks on hand.  My family’s demand for macarons also literally eats into my egg white stash.  So this is one of my little experiments with using some alternatives.

I really wanted to give the frozen egg whites a go.  They come in a one litre sealed bag of egg white.  The idea is that you let it thaw in the refrigerator and then use it all within 7 days.  Well, that’s not going to work … I leave in a few days!  So this brainiac decides she’s going to slice off what she needs and let that part thaw in the fridge.

Anyone out there tried slicing a block of frozen egg whites with a knife?  Dangerous, I tell you. 

Seriously,  you need a chainsaw to hack through that stuff.   Maybe I’m just a wuss and clearly need the extra protein.  For this experiment, though, I’m sticking with the egg white powder.  Volunteers to help me hack through that frozen mass are most welcome 😀

Pretty much every protein treat I have posted to date has included nuts and seeds.  While that is all good and they are delicious and healthy, they are also relatively high in fat.  Sure, they’re all good fats, but there are times when you just need something that gives you a protein kick without the added fat.

Hey to my bodybuilding and fitness friends, you know what I mean.  You are awesome, not just for your dedication to training but also for your dedication to very strict diets before competitions.  Then there are the rest of us mere mortals trying to cut our body fat, or lose weight, whatever.

Some fat is good.  But too much of a good thing, whatever it is, is usually bad.  So this is for you, and us, and me.

If you like sweet potato, vanilla, and spices, this is a great treat!  The texture is more creamy than cake-like so they’re a bit like a cross between a sweet potato pie and cheesecake with just a little cakeiness.  The texture is a bit like a fudgy brownie.  The vanilla and cinnamon really hit you.  It is almost like a very healthy version of something you’d have at Thanksgiving in the U.S. … sweet potato pie anyone? 😀

It gets bonus points for being gluten-free and a gold star for being nut-free (if that’s your brand of allergy).

Do you mind if I have a bit of a rant?  One of the problems I have with a lot of the high protein recipes that get posted all over the web is that they often contain ingredients that, to my mind, are seriously questionable.   Most flavoured protein powders containing fillers, artificial sweeteners, and, often, other dodgy ingredients.  Not only does this lower the protein content, gram for gram, but it also means you are consuming crapola along with your protein.  Other ingredients I see in recipes are usually “low-fat pudding mix”, “sugar-free syrups”, “fat-free, sugar-free jello” and the like.  

Highly processed much?  If you take out the key ingredients from these “foods”, what the heck replaces them?  Enough said.

If the deliciousness of those recipes relies on these ingredients, I’m just not sold on the recipe.  If I want my body to crave the good stuff, I need to train my palate to appreciate the good stuff.   So none of that here.  I do use a small amount of coconut sugar.  At least you know it has some nutritional value and is not a source of empty calories.   There isn’t a bag full of sugar in these little bites because the sweet potato is, well, aptly named … sweet.

Each to his/her own.  I like to keep it natural.

End of rant.

These little cakebombs do not need artificial flavours to taste totally awesometastic.

They are great on their own but also seriously WOW served with some yoghurt or protein fluff.   If you want a few more carbohydrates in there and some chewiness you could add some dried cranberries or blueberries.  If you don’t mind a little fat, dollop a little nut butter on top.  Oh yeah.  Sure, you can also add some cacao nibs or drizzle each cake with a little 100% raw cacao chocolate.  WOW.  Yes.   I had to mentioned cacao.  Sorry.  It just happens.

I suggest you use standard sized muffin or cupcake liners for these.  I used large ones to rid myself of them (ugly things) so the cakebombs are not as high as I intended – but they would be if you use standard size liners.

The nutritional profile is provided below.  You know the drill … I do my research to get the most accurate information I can.   It’s pretty good if you want some great protein, quality carbs, and not much fat – 101 calories, 10.6g protein, 15.5g carbs, a whole 4.0g of fibre, and only 0.8g fat per cake!  Better than pretty good.  They are the bomb.  Of course.

Here’s to you, my dedicated, awesome body comp pals and fit foodies.

Energy to move.  Power to lift.  Right?  Shazam!

Kind of like a cheesecake, kind of fudgy brownie ... mmmm

Makes: 6

Ingredients
20 grams pure egg albumen powder*
125 millilitres water*
150 grams cooked sweet potato
150 grams low-fat quark (<0.1g fat)
80 grams non-fat plain yoghurt
20 grams granulated coconut sugar
50 grams coconut flour
10 grams pure pea protein isolate
2 teaspoons baking powder (gluten-free)
2 – 3 tablespoons pure vanilla bean paste or seeds from 2 vanilla beans
1 – 2 teaspoons cinnamon
2 teaspoons freshly grated orange or lemon zest (optional)

You can use 125 grams fresh liquid egg whites in place of the egg albumen powder and water or frozen egg whites, thawed, of the same volume.

Instructions
Preheat the oven to 190℃.  you can use muffin tins or muffin or cupcake liners.  You will need six.  Place on a tray.

If using the albumen powder and water, whisk together until the albumen powder dissolves completely.  It will be a little foamy because hey presto, you now have egg whites!

Now it gets even easier 🙂  Place all the ingredients in to the bowl of a food processor.  Process until smooth.

Divide the batter between the six muffin (cupcake) liners.

Bake for about 20 minutes until risen and golden.  When I say golden, these really are golden … check them out.   Set aside to cool on a wire rack.

Store in an airtight container in the fridge.  You can probably freeze them but … it’s a small batch 🙂

Nutritional Profile

As always I have used average values for standard products.  Please note that the egg white powder is pure egg albumen with no filler or additives.  All ingredients are clean and free from additives and artificial sweeteners or flavourings.

Advertisements

16 Comments

Filed under All Recipe Posts, Protein, Protein Bars, Protein Muffins, Special Diet

16 responses to “Sweet Potato Protein Cakebombs

  1. I have a friend looking for recipes for cooking for someone with diabetes, this might be of interest to her so I will tweet her a link this morning. They sound good! Have a great trip. On your return you could check out Dan Lepard’s Sweet Potato Brownie recipe in The Guardian, something along the same lines that might be worth having a peek at. x Joanna

    • Thanks Joanna, this recipe might be good for your diabetic friend as coconut sugar is very low GI and touted as being suitable to include (in moderation) in a diabetic friendly diet. But she should probably check with her GP of course. I had a look at the recipe you mentioned (I’d never seen it before!). It’s quite different to this one as it contains a lot more sugar, lots of added fat as well as refined wheat flour. That would put it strictly into the “wicked” zone for me, despite the author’s claims of having lowered the fat and sugar content. Definitely still not healthy, although the brownies look fabulously delicious 🙂 Might try them when feeling indulgent, thank you!! xx

    • The ‘friend’ has arrived! 😀

  2. Hello. I was just refereed to your blog by Joanna. This looks very hopeful for my husband who’s diabetic. His glucose levels are very sensitive to sugars and fat but it seems that this might okay as the fat content is very low. Fats tend to convert quicker than non-processed sugars, so assuming that I make a low-GI meal, he should be fine with this. Some of the ingredients, like albumen powder might require some hunting. Are you in the UK?

    • Hi!! Do check if coconut palm sugar (the granulated variety usually available at organic and health food shops) is ok. It is very low GI but not because of an overabundance of fructose. I also have issues with sugars, mostly fructose malabsorption so my healthy recipes always aim to lower the sugar content or omit it altogether as in the protein bars (although the fat content is higher due to the nuts). My aunt and cousin both have diabetes so I’m used to accommodating them too 🙂
      You don’t need to get albumen powder. Just use 125g or 125ml of fresh egg whites. i only used the powder because I wanted to see if it gave a good result, like using fresh eggs. It does! You can double the recipe very easily too. Coconut flour is also available at health food and organic shops.
      I am in Australia but you can definitely get these products in the UK. I googled it and there are online stores as well as bricks and mortar shops: http://www.google.com.au/search?q=coconut+sugar+stockists+in+the+UK&ie=utf-8&oe=utf-8&aq=t&rls=org.mozilla:en-US:official&client=firefox-a
      Let me know if you find what you are looking for!

  3. I have agave nectar, and use it regularly instead of golden syrup. It’s also a good base for making granola (as a topping for yogurt) because it’s not bothered by heat. Husband seems unbothered by agave, so I’m hopeful about the coconut palm sugar. Thank you for the link; wonderful site with interesting things. Did you see the vanilla? Gosh!

    You have a lovely site here with so many interesting recipes. I’ll return and have a more thorough read in a few days. 😀

    • Thank you! Glad you found the links useful (yes, the vanilla…ohhh the vanilla! ). I hope the coconut sugar is OK for him too…otherwise you could subsitute with a little agave instead.
      Lovely to meet you. Isn’t that one of the best parts about blogging? We get to meet so many fabulous people from all over the globe! 😀

      • It is, very true, fun meeting so many interesting new friends through our blogs. And such a friendly community, too. 😀 I’m off next week for a holiday, so I’ll try your recipe after I return. Hubby uncertain about the coconut sugar. Our general rule around here is that it’s ultimately his call, so we’ll see. I’ll certainly keep my eyes on your blog for more interesting recipes!

      • If he’s OK with agave, just use that and reduce the amount of yoghurt a little due to the increase in liquid added (assuming your are using the agave nectar in syrup form).
        Should be fine! I’m off on holidays in a couple of days too! Enjoy your time away 🙂

  4. I don’t think this was dumb luck… it was art! 😀

  5. studentprivateloans

    Nice recipe. I love this food. I haven’t try it yet but I know for sure that I am going to love it 🙂
    How to Make Sweet Potato Fries

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s