Sweet Potato Muffin • Sweet Potato Muffins

english version? Click \”Continue Reading\” then here! 

This recipe is very simple and I usually make it when I cook sweet potatoes for the week and I want to make some sweets too. I always find myself making excuses to test new sweet recipes (practically an ant in disguise). In fact, this blog has become a big excuse to explore more recipes and always have a nice treat in the kitchen.

Cooking for me is like therapy, an act of care for myself and also for the people I love the most and live around me. Some recipes fail, others look wonderful (you pretend you’re not finding yourself, when in fact, you’re exploding with pride inside). And there are still those days when you don’t even want to get close to the kitchen, which also happens. Nothing a good restaurant can’t solve (by the way, here follow the restaurants I recommend the most in California and Brazil).

For days of animation or that desire to test a sweet recipe, here’s another one! These muffins are made with mashed potatoes and oatmeal, so they are full of good fiber and carbohydrates. I used coconut sugar to sweeten it, but if you want to replace it with demerara sugar, it’s also an option. Coconut sugar is my favorite way of sweetening recipes that go in the oven, because in addition to sweetening without leaving that bitter taste at the end (\”after taste\”), it is rich in nutrients such as zinc, iron and inulin. Inulin is a type of fiber that works as a prebiotic, improving the growth of beneficial bacteria in our intestinal flora.

Few people care about the care of the intestinal flora, but I would like to point out here that its intestinal flora is the one who guarantees almost 80% of its immune system, in addition to being responsible for the production of neurotransmitters (chemical compounds that allow the movement and transmission of information between cells brain and the rest of the body) and hormones, both very important for our physical and emotional health. It is also important in the prevention of cancer, urinary infections, bone mineralization, glucose control and blood lipids. That is, maintaining a balanced intestinal flora is somewhat essential, right?

The way to maintain this healthy intestinal flora is more than simple, the greater the consumption and the variety of foods in its integral state, the greater the concentration of fibers that will function as prebiotics, feeding the beneficial bacteria of its intestinal flora. Be careful with excess sugar and refined flour, alcoholic beverages and use of antibiotics unnecessarily, as they increase the fermentation of bad bacteria and unbalance the intestinal flora. I’m working on an exclusive article for probiotics, wait!

These muffins are made with few ingredients and those we always have at home, so it’s easy to make and can be a delicious variation for your breakfast, a snack at the office, or maybe even a snack to eat after training…

Recipe

Stuff

• 1 potato sweet Average cooked/pureed
• 2 cups. Oatmeal (granulated)
• 6 egg whites
• 1/2 chic coconut sugar
• 1 teaspoon vanilla extract
• 1 coffee spoon of cinnamon
• 1/4 teaspoon of nutmeg
• 2 tablespoons of sesame
• Blueberry or frozen blueberry – 1/2 cup

Preparation

1. In a container, mix the puree potato, Egg whites, coconut sugar, vanilla, cinnamon and nutmeg. Mix well.
2. Include the oat flakes in the mixture and mix well again. Do not use mixer, just mix with a spoon.
3. Include blueberry or see in extras the ingredients for recipe variations below.
4. Place the dough in the forminhas like the ones I used and take it to the preheated oven at 180/200º C (350ºF) for around 20 minutes.

extras

variations: In addition to the blueberry that I used here, you can alternate with semisweet chocolate chips, raisins, pieces of nuts or dehydrated coconut! The time to include these ingredients will be in step 3.

sugar: If you have to restrict the sugar level in your diet, whether due to diabetes, insulin resistance or overweight, you can replace coconut sugar with stevia. I’ve also made it without any sweeteners in the dough, instead, I made a syrup with fresh strawberries with a few drops of stevia and put it on top of the muffin! The reality is that most sweeteners that go into the oven leave a sour taste.

Strawberry fruit jam syrup: Choose a fruit jelly without adding sugar (1/2 cup) or fresh fruit (2 cups) to boil with a little water in the pan for about 3-5 minutes. Wait for it to cool a little and if you think it’s necessary (which it usually isn’t), include a few drops of stevia to sweeten.

More sweet potato recipes? Vide sweet potato truffles (sweet potato truffles).

sweet potato muffins

Portuguese version? Click here!

Cooking for me is like a therapy, i consider an act of self-care, and also a good way to spread love and happy happiness between the people i most love. Some Recipes Fail, Others Work Like A Bless, You Cant Never Predict…

I love using sweet potatoes for all kinds of reccipes and situations, especially because they never disappoint. They can be used in savory recipes and also as the base ingredient for many desserts, as you can also see on my Sweet Potato Truffles.

for these muffins, besides the sweet potato, i use gf whole grain oats, so you can find a good Sweet Taste. As a Sweetener, I usually rather to use Coconut sugar, especially when baking, not only because it doesn’t have that after-taste that generally others sweeters have, but Also because Coconut Sugar has a great deal of Zinc, Iron and Inuline. Inuline is a type of fiber that works as a probiotic in our gut, feeding the good bacteria and making our intestinal flora healthier and stronger.

People dont really care, or maybe dont understand the importance of having a healthy intestinal flora. Almost 80% of the Immune System, Production of Specific Hormones and Some Neurotransmitters (Chemicals that allow movement of information between cells in the brain and body) are produced and Controlled in our gut. By that, it is clear that having a healthy gut, with a predominance of good bacteria, it is super important for an overall health.

Eating real and nutrient-dense food, with lots of fibers that can work as prebiotics, are good ways to find a healthy gut. We also have other external factors that may play an important role in our gut, like high level of stress, lack of exercise, and high consumption of refined sugar and highly processed carbs.

This recipe contains only a few and basic ingredients, all of them you already have in your pantry, so its always convenient and easy to make it!

Recipe:

ingredients:

• 1 Medium Baked Sweet Potato (Puree) – 1 Cup
• 2  cups of oats
• 6 egg whites
• 1/2 Cup of Coconut Sugar (For Restricted Diets Sugar Substitute for Stevia or See Further Suggestions)
• 1 Teaspoon Vanilla Extract Tea
• 1/2 Teaspoon of Ground Cinnamon
• 1/4 teapoon of nutmeg
• 2 tablespoons sesame seeds
• 1/2 cup of blueberry frozen or fresh – 1/2 cup

instructions

1. pre heat the oven at 350ºF
2. In A Mixing Bowl, Mix The Sweet Potato, Egg Whites, Coconut Sugar, Vanilla, Cinnamon and Nutmeg. Mix It Well.
3. When the mixture is well combined, added the rolled oats mix it well again. Do not use the mixer, just Stir with a spoon.
4. Fill the muffin tins so they are about 3/4 full.
5. bake in oven for 18 to 20 minutes.
6. Allow muffins to cool down before removing from pan.

Extras:

Variations: instead of blueberries, you can add dark chocolate chips (or semi-sweet), dried cranberry or raisins on the step 3.

Sugar: If You Are Concerned About Your Sugar Intake, Instead of Adding Coconut Sugar, You Can Make