Sweet Potato Muffins
Makes 12 x 190 calorie muffins; each muffin has 32 grams of carbohydrates, 3 grams of protein, 5 grams of fat and 3 grams of fiber.
Ingredients:
- 1 large sweet potato
- 1/4 cup extra virgin olive oil
- 1/4 cup unsweetened apple sauce
- 2 cups of whole wheat flour. If you're gluten free, just add 1 teaspoon of xanthum gum if it's not in the gluten free powder mix. (I used brown rice flour and have also tried Bob's Red Mills Gluten-Free Flour. More dense but tastes great.)
- 1/2 cup of unsweetened almond milk
- 3/4 cups of pure maple syrup (plus 1 tablespoon to brush muffin tops)
- 2 teaspoons of baking powder
- 2 teaspoons of baking soda
- 1 1/2 tablespoons of Chinese 5 spice (President's Choice in Canada makes one as well)
- 1 teaspoon pure vanilla
- 1/4 teaspoon sea salt
- 1 tablespoon of chia seeds
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Instructions:
1. Preheat the oven to 400F. Bake sweet potato whole with skin on, piercing it a few times first.
2. Once cooked and cooled, remove the skin from the baked potato and place in a bowl.
3. Mash the sweet potato well in the mixing bowl.
4. Add the milk, vanilla, oil, maple syrup and applesauce (wet ingredients). Add chia seeds and let sit.
5. Combine all of the dry ingredients together in a separate bowl.
6. Fold dry ingredients into wet ingredients until well mixed.
7. Take a muffin tray (for 12 muffins) and double the recipe for 24. Freeze them or share.
8. Grease 12 muffin tin hole sides with coconut oil. Take a small piece of ripped parchment paper and place one in each muffin tin hole. This stops them from sticking to the bottom. Just tear pieces, they don't have to be circles.
9. Pour the muffin mixture evenly into 12 muffin rounds.
10. Bake at 400 for 20 to 25 minutes.
11. At 20 minutes, take the muffins out and brush the top of each with a bit of maple syrup.
12. Bake another 5 minutes until nothing sticks to a sharp knife when inserted into the center of the muffin.
Enjoy when cool enough to bite into. Let them sit a good 10 minutes and they'll lose some of their moisture. At first they may seem very dense.
TIP: Want to add 100 more calories from carbohydrates? How about 2 tablespoons of your favorite fruit jam? Want to add some good fats? These are great with 1 tablespoon of almond butter too.