When speaking of muffins, probably the first thing that crosses your mind is that they are bad and full of calories, fat and sugar. But, in case you are a muffin lover yet you don’t want to put extra pounds, we have the perfect solution for you. We are going to present you a muffin recipe that is not just delicious but also it’s nutritious and loaded with health benefits. The main ingredient of the muffins in sweet potato, which gives the muffins a unique taste that goes perfect with the sweetness of maple syrup. Moreover, it offers a wide range of health benefits too.
Why You Should Eat More Sweet Potato
They are are considered as one of the oldest vegetables on Earth. 80 million tons of sweet potatoes are grown in China every year, with the USA producing 1 million tons, Africa 14 million tons, and Central and South America produce 2 million. There vegetables are are abundant with beta-carotene. It is an antioxidant that is able to to fight the free radicals in the body. Free radicals could damage the DNA of the cells and cause mutations in the cells, and on that way leading to a development of various cancers. Sweet potatoes are known for their relatively low-calorie value and high nutritional profile. They are full of vitamin A, vitamins B1, B2, B3, and B6, vitamin C, and minerals such as magnesium, fiber, phosphorus, manganese, potassium, copper, biotin, and iron. This vegetable can provide various health benefits. Due to its rich content of vitamin B6, the sweet potato is able to reduce homocysteine levels in the organism and lower the risk of heart attack. It could also help to deal with stress, heal wounds, produce collagen in order to keep the skin healthy, prevent flu and cold thanks to its abundance of vitamin C. The high content of vitamin D plays a very important role in energy levels, it supports the thyroid gland, and helps to build healthy bones, teeth and skin. Magnesium, on the other hand, is vital for healthy bone, artery, blood, and heart health, while the iron increases resistance to stress and boosts the immunity. Additionally, sweet potatoes have potent anti-inflammatory properties that are able to fight chronic and severe inflammation. Sweet Potato Muffins Ingredients Needed: 1 organic sweet potato, roasted (1 cup, packed) Half a cup of pure organic maple syrup 2 tablespoons of organic olive oil ¼ cup of organic coconut flour ¾ cup of organic canned coconut milk 1 cup of organic brown rice flour 1 teaspoon of ground ginger ⅛ teaspoon of ground nutmeg ⅛ teaspoon of ground cloves 1 tablespoon baking powder 1 tablespoon of ground cinnamon Half a teaspoon pink Himalayan salt
You need to pre-heat the oven to 400 ℉ and oil the 12-hole muffin tray. Once the oven reaches the appropriate temperature, you need to poke small holes in the sweet potato and put it on the middle rack of the oven. You should cook it for 1 hour, or until the potato is soft. When cooked, you need to take it out from the oven and allow it to cool. When cooled, remove the flesh and place the pulp in a mixing bowl. Now, eliminate the skin, or eat it as a snack since it possesses the same vitamins as the vegetable itself. Add the olive oil, milk, and maple syrup to the potato and mix well until you make a homogenous mixture. Mix the dry ingredients in another bowl and then pour them into the rest of the sweet potato. Now, pour the batter into the muffin tray, put it on the middle rack of the oven, and cook for half an hour.
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