Muffins are the most delicious treat for many people. However, we all know that they are packed with calories, sugar and fat thus making them very damaging for our health. Nonetheless, if muffins are your favorite dessert, then there is a healthy recipe which will offer you many health benefits and as well as great indulgement in their taste. By using this recipe you will not gain extra pounds, but it will offer you plenty of nutrients and great health advantages.
The main ingredient in this recipe is the sweet potato which offers great and unique taste for your muffins which goes extremely well with the sweetness of maple syrup. Likewise, it will provide you wide range of health benefits thus improving your overall health and well-being.
Reasons for Higher Consumption of Sweet Potato
Sweet potatoes are packed with beta-carotene, a powerful antioxidant that can fight harmful free radicals in the body. These free radicals are very damaging for the body as they can damage the DNA of the cells and cause cells mutations thereby leading to occurrence of various cancers. Furthermore, they are loaded with vitamin C, vitamin A, vitamins B1, B2, B3, and B6, and as well as minerals such as iron, magnesium, fiber, phosphorus, potassium, copper, biotin, and manganese. Likewise, they contain relatively low-calorie value, and on the other hand high nutritional value.
This vegetable is believed to be one of the oldest vegetable on the planet. In fact, 80 million tons of sweet potatoes are grown in China per year; USA produces 1 million ton, Africa 14 million tons, and Central and South America 2 million.
Sweet potatoes offer wide range of health benefits. Thanks to the high content of vitamin B6, the homocysteine levels in the body are lowered and as well as the risk of heart attack is reduced. Further on, it efficiently deals with stress, heals wounds, prevents flu and cold, and takes care of the skin by producing collagen.
Also, it is a rich source of vitamin D which has a great role in improving energy levels, supports the function of the thyroid gland, and promotes healthy bones, skin and teeth. Thanks to the content of magnesium, it promotes heart health, healthy artery, bone, and blood. The content of iron elevates stress resistance and enhances immunity. Moreover, sweet potatoes contain potent anti-inflammatory features that substantially help in the fight against chronic and severe inflammation.
Now, here is the recipe for Sweet Potato Muffins:
- 1 organic sweet potato, roasted (1 cup, packed)
- 2 tablespoons of organic olive oil
- Half a cup of pure organic maple syrup
- ¾ cup of coconut milk(canned and organic)
- ¼ cup of coconut flour(organic)
- 1 cup of brown rice flour (organic)
- 1 teaspoon of ginger(ground)
- ⅛ teaspoon of nutmeg (ground)
- ⅛ teaspoon of cloves (ground)
- 1 tablespoon baking powder
- 1 tablespoon of cinnamon (ground)
- half a teaspoon pink Himalayan salt
First pre-heat the oven to 400 ℉, and then oil the 12-hole muffin tray. Once the oven reaches the recommended temperature, poke small holes in the sweet potato and put it on the middle rack of the oven. Bake it for 1 hour, or till it becomes soft.
When they are ready, remove them for the oven and leave them to cool off. Once they are cooled, remove the flesh and put the pulp in a mixing bowl. We recommend you to eat the skin as a snack since it offers same vitamins as the vegetable itself. Then, include in the mixing bowl the coconut milk, olive oil, and maple syrup, mix everything well until you get homogenous texture.
All dried ingredients mix them in a separate bowl, and then pour them into the rest of the sweet potato.
Pour the batter into the muffin tray, then put it on the middle rack, and bake for 30 minutes.
Other sources included: