Coconut Sweet Potato Paste 椰香蕃薯餡(少甜少油版)

This is the sweet potato filling that I used for my crispy sweet potato mooncakes (recipe here). Instead of white table sugar, I sweetened the paste with oligosaccharide syrup. Oligosaccharides are carbohydrates with 2 to 10 monosaccharides (simple sugars like glucose and fructose). Most oligosaccharides are indigestible by the small intestine and therefore will not cause a raise in the blood sugar. These indigestible ones are often referred as “prebiotics” which maintain and promote the growth of probiotic bacteria in the colon. Oligosaccharides are found naturally in human breast milk as well. It is rich in galactooligosaccharide (GOS) which supports the growth of the digestive system in infants. That’s why many baby formulas have GOS as an ingredient to better imitate human breast milk.

I purchased my oligosaccharide syrup from a Korean grocery store. There were a few brands and several types such as isomaltooligosaccharides (IMO) and fructooligosaccharide (FOS) are available there. My amber colored syrup was FOS which was extracted from corn, rice and barley. If oligosaccharide syrup is not available, feel free to switch back to any sugar while demerara sugar and maltose are preferred.

The yellow-flesh sweet potatoes I bought were also a product of Korea. They are very sweet and smooth in texture. Try not to cook them by boiling in water as some of the vitamins B and C will leach out into the cooking liquid. I always roast them in the oven as it is so convenient. They taste better than the steamed ones too. I’ve also spiced up the sweet potato paste with a hint of ginger flavor. This is optional as not everybody, especially kids, like ginger.


Coconut Sweet Potato Paste

Makes 330 g


250 g yellow sweet potatoes, roasted and skinned
20 g organic coconut flour
15 g cold-pressed virgin coconut oil
40 g oligosaccharide syrup (I used FOS syrup)
1 tsp ginger juice (optional)
Cooked sweet rice flour, as needed


黃番薯(烤熟及去皮) 250克
有機椰子粉 20克
有機冷壓初榨椰子油 15克
薑汁 1茶匙(選用)
寡糖糖漿 40克 (EC用果寡糖糖漿)
糕粉 適量


Directions. 做法

Clean sweet potatoes thoroughly and pat dry. Pierce each sweet potato with a fork several times then wrap with aluminum foil. Bake in a 200℃/400℉ preheated oven for 30 to 45 minutes or until fork tender. Remove from oven and let cool.


Peel the skin off then place the sweet potatoes in a large bowl. Add coconut flour, coconut oil, syrup and the optional ginger juice. Mash by hand (wear disposable gloves to keep hands clean) or a potato masher until well incorporated and paste-like. If the paste is too wet or soft, stirring in half to one tablespoon of cooked sweet rice flour will make it firmer.


Wrap paste with plastic wrap and shape into a log. Refrigerate until firm before using. Store paste in an air-tight container in the refrigerator and use within two weeks.


-陳麗如. “認識寡醣” 馬偕院訊 261, October 2002.
-Dolson, La ura. “What Are Oligosaccharides and Prebiotics ?What Are They, How To Get Them, Health Benefits.” Verywell, 25 August 2016.
-Duong, Diana. “What does that mean? Galactooligosaccharides.” HealthSnap, 9 December 2015.
-Harrison, Danielle . “Oligosaccharides Revealing More Health Benefits.” New Hope Network, 5 April 2013.

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