sweet potato muffins

Healthy, Mouthwatering Recipe for Spiced Sweet Potato Muffins (Gluten-Free and Vegan)

Let’s face it: Muffins are just cupcakes we eat in the morning. We pretend muffins are healthier because we swap the frosting for healthier ingredients like bananas, bran, and berries. And hey, there’s no shame in craving something sweet to start the day. However, super sugary foods like many cereal brands, donuts, and yes, even muffins, can lead to a blood sugar spike and low energy later on in the day.  

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Fortunately, you can still have your cake and eat it — literally. Muffins can be a part of a healthy breakfast especially when you choose one made with wholesome ingredients. 

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Health Benefits of These Spiced Sweet Potato Muffins 

The ingredients in this muffin recipe fit nicely into a healthy diet. Here are some of their health benefits:

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Sweet potato

Let’s start with the title ingredient: Sweet Potato. This root vegetable is high in fiber and an array of minerals and vitamins, including iron, calcium, and many B and C vitamins. One of the sweet potato’s most noteworthy traits is that it is high in an antioxidant called beta-carotene, which is known for potentially lowering the risk of cancer. [1]

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Cinnamon

Among the spices used in this recipe, cinnamon is the most popular. Studies have suggested that compounds in this spice have antioxidant, anti-inflammatory, and antimicrobial elements. However, more research is needed to secure these claims. Still, there’s enough evidence proving the physical benefits of cinnamon. For one, researchers found that diets rich in spices such as cinnamon can aid in reducing the body’s negative response to high-fat foods. [2] 

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Ginger

Another spice included is ginger, which was used in traditional medicine throughout history. For example, it has the potential to aid digestion, fight nausea, and alleviate the flu and common cold symptoms. With all of its medicinal properties, ginger is a superfood that truly deserves that title. [3] 

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Turmeric

Turmeric has already been spoken about extensively, and for good reason. Like ginger, it has been historically renowned for its medicinal properties. “Curcumin is a natural antioxidant that has anti-inflammatory benefits, as well as [possible] benefits related to slowing the aging process and preventing Alzheimer’s disease and potentially depression,” says San Diego, California–based Elizabeth Ann Shaw, RDN, owner of Shaw’s Simple Swaps Consulting. [4] 

 Coconut

These muffins also contain two coconut-based ingredients: Coconut milk and coconut flour. Coconut milk has become a popular choice for vegans and people who can’t consume dairy. The fruit, coconut, is high in healthy fats that are also found in coconut milk. These fats are used for energy and are less likely to be stored as fat. [5] These benefits are more potent in actual coconut meat or in coconut flour. 

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Coconut flour is also high in fiber, with just one tablespoon providing about 10% of the daily recommended intake. This flour has a low glycemic index, which means causes less of a blood sugar spike than regular flour. [6]

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A Note About the Recipe 

These muffins are naturally gluten-free, refined sugar-free, dairy-free, and vegan. Even if you don’t have food sensitives, you could enjoy these sweet healthy that will keep you full and energized all morning. You won’t even miss their sugar-laden counterparts. 

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Healthy Spiced Sweet Potato Muffins 

Ingredients: 

  • 1 small sweet potato, roasted (should be about 1 cup, packed) 
  • 3 tbsp ground flaxseed in ½ cup of water (Let the flaxseed sit in water for 10 minutes. This substitutes as an egg) 
  • ¾ cup organic coconut milk 
  • 2 tbsp olive oil 
  • ½ cup pure maple syrup or unpasteurized honey 
  • 1 cup brown rice flour 
  • ¼ cup coconut flour 
  • 1 tbsp. baking powder 
  • ½ tsp. Himalayan salt 
  • 1 tbsp. ground cinnamon 
  • 1 tsp ground ginger 
  • ⅛ tsp ground cloves
  • 1 tsp ground turmeric 
  • ⅛ tsp ground nutmeg 

Instructions: 

  1. Preheat oven to 400F. 
  2. Use a skewer to make a dozen or more holes in your sweet potato skin, then cook it on a baking tray for an hour, or until soft. 
  3. Allow potato to cool, and then cut it in half and scoop out the insides into a large bowl. Add the flaxseed, coconut milk, olive oil, and maple syrup. Combine until smooth. 
  4. In a separate bowl, mix all of the dry ingredients, then add these to the potato mixture and stir until properly combined. 
  5. Oil your muffin tray thoroughly with coconut oil, then pour the batter evenly into the muffin tray so that each one is approximately ⅔ full. 
  6. Cook for 30-35 minutes. 

Try this next: Frozen Chocolate-Dipped Peanut Butter Banana Bites

Sources

  1. “The health benefits of sweet potato.” BBC Good Food. Nicola Shubrook. November 7, 2019.
  2. What are the health benefits of cinnamon?Medical News Today. Yvette Brazier. January 3, 2020. 
  3. 11 Proven Health Benefits of Ginger.” Healthline. Joe Leech MS.  June 4, 2017.
  4. 12 Scientific Health Benefits of Turmeric and Curcumin.Everyday Health. Lauren Bedosky. September 16, 2019.
  5. “Coconut Milk: Health Benefits and Uses.” Healthline. Franziska Spritzler.  December 11, 2018. 
  6. The health benefits of coconut flour.”  BBC Good Food. Nicola Shubrook. December 4, 2018 
Brittany Hambleton
Freelance Contributor
Brittany is a freelance writer and editor with a Bachelor of Science in Foods and Nutrition and a writer’s certificate from the University of Western Ontario. She enjoyed a stint as a personal trainer and is an avid runner. Brittany loves to combine running and traveling, and has run numerous races across North America and Europe. She also loves chocolate more than anything else… the darker, the better!
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