As a mother and a Naturopathic Doctor, nutrition is something I take seriously. Muffins are one food that have three features I can’t resist: children love them, they are easily portable (for breakfast, lunches, snacks or anytime!) and they are an ideal opportunity for parents to enhance the nutrition of our children.
If you have never had sweet potato muffins, now is the time to give them a try. They have a natural sweetness and are higher in fiber than white potatoes. They are also rich in beta carotene, vitamin A, vitamin C, and contain a variety of minerals including iron, copper and potassium.
I’m including two recipes for Healthier Sweet Potato Muffins – because I love both recipes and couldn’t choose just one to share.
Sweet and Spice Sweet Potato Muffins
1 cup mashed baked sweet potato
1 cup crushed pineapple (fresh pineapple gently pureed in the food processor, or canned – well rinsed)
2 eggs
3tbsp dark brown sugar
3tbsp organic sugar (or honey)
2 cups whole wheat flour (see here for gluten-free alternatives)
1tbsp baking powder
1tsp baking soda
3tbsp ground flax seed (fresh ground in a coffee or spice grinder is best)
2tsp pumpkin pie spice (or cinnamon)
1/2tsp salt
1/2 cup chopped nuts (pecans, walnuts, etc.) – optional (I add it for some additional protein for my vegetarian son)
Directions:
Preheat oven to 375F.
In a medium bowl combine: sweet potatoes, pineapple, eggs, and sugar. Stir until well combined.
In a large bowl combine: flour, baking powder, baking soda, flax seed, pie spice, and salt.
Pour wet ingredients over dry ingredients and fold together until dry ingredients are just moistened. Do not over mix.
Fold in nuts gently.
Line muffin tins. Spoon 1/4 cup batter into each cup. Bake 15-20 minutes until golden.
Makes 14-16 muffins.
Zucchini and Sweet Potato Muffins
1 and 1/2 cups grated zucchini
1 and 1/2 cups peeled and grated sweet potato
3 eggs
3tbsp dark brown sugar
1/2 cup honey
2 cups whole wheat flour (see here for gluten-free alternatives)
1/4 cup applesauce
1/4 cup apple juice
2tbsp vegetable oil
2tsp cinnamon
1/2tsp freshly grated nutmeg
1/4 tsp cloves
1 tsp vanilla extract
1tsp baking soda
1/4tsp baking powder
1/4 tsp salt
1 cup chopped nuts (walnuts, pecans, etc.) – optional
1/2 cup dried cranberries or chopped dried dates – optional
Directions:
Preheat oven to 375F
In a medium bowl combine whole wheat flour, cinnamon, nutmeg, cloves, baking soda, baking powder and salt.
In a large bowl mix sugar, honey, oil, apple sauce, apple juice, and vanilla extract. Mix in the zucchini and sweet potato.
Slowly add the dry ingredients to the wet ingredients and stir just to combine.
Fold in the nuts and cranberries or dates.
Line muffin tins. Spoon 1/4 cup batter into each cup. Bake 15-20 minutes until golden.
Makes 14-16 muffins.
Enjoy!
