When talking about muffins, probably the first thing that crosses your mind is that they are bad and full of calories, sugar and fat. But, if you are a muffin lover and you don’t want to put extra pounds, we have the perfect solution for you. We will present you a muffin recipe that not only is delicious but also is nutritious and loaded with health benefits.
Sweet potato is the main ingredient in this recipe, giving the muffins a unique taste that goes well with the sweetness of maple syrup. Do not forget to mention that it offers a wide range of health benefits as well.
Why You Should Eat More Sweet Potato
Sweet potatoes are considered as one of the oldest veggies on the planet. 80 million tons of sweet potatoes are grown in China annually, with the USA producing 1 million ton, Africa 14 million tons, and Central and South America 2 million.
Sweet potatoes are abundant with beta-carotene, an antioxidant that has the ability to fight free radicals in the body. Free radicals can damage the DNA of the cells and cause mutations in the cells, thus leading to a development of various cancers. They are known for their relatively low-calorie value and high nutritional profile. They are packed with vitamin A, vitamins B1, B2, B3, and B6, vitamin C, and minerals like magnesium, fiber, phosphorus, potassium, manganese, copper, biotin, and iron.
This vegetable can provide numerous health benefits. Due to its rich content of vitamin B6, it can reduce homocysteine levels in the body and lower the risk of heart attack. It can also help to heal wounds, deal with stress, produce collagen to keep the skin healthy, prevent flu and cold due to its abundance of vitamin C.
The high content of vitamin D plays an important role in energy levels, supports the thyroid gland, and helps build healthy bones, skin and teeth. Magnesium, on the other hand, is essential for healthy artery, bone, blood, and heart health, while iron increases resistance to stress and boosts immunity. Furthermore, sweet potatoes have potent anti-inflammatory properties that can fight chronic and severe inflammation.
Sweet Potato Muffins
- 1 organic sweet potato, roasted (1 cup, packed)
- ½ cup of pure organic maple syrup
- 2 tablespoons of organic olive oil
- ¾ cup of organic canned coconut milk
- ¼ cup of organic coconut flour
- 1 cup of organic brown rice flour
- 1 teaspoon of ground ginger
- ⅛ teaspoon of ground cloves
- ⅛ teaspoon of ground nutmeg
- 1 tablespoon baking powder
- 1 tablespoon of ground cinnamon
- ½ teaspoon pink Himalayan salt
Pre-heat the oven to 400 ℉ and oil the 12-hole muffin tray. When the oven reaches the appropriate temperature, you should poke small holes in the sweet potato and put it on the middle rack of the oven. Cook it for 1 hour, or until it softens.
When cooked, you should take it out from the oven and let it cool. When cooled, you should remove the flesh and place the pulp in a mixing bowl. You can eliminate the skin, or eat it as a snack because it possesses the same vitamins as the veggie itself. Add the milk, olive oil, and maple syrup to the potato and mix well in order to make a homogenous mixture. Mix the dry ingredients in another bowl and pour them into the rest of the sweet potato.
You should pour the batter into the muffin tray, place it on the middle rack, and cook for half an hour.