If there’s an unhealthy food, you can definitely make a healthy version — and make it taste delicious.
That’s what healthy eating is about these days — finding or making a healthy substitute to your once beloved cake, muffin, chocolate, chips [insert whatever else that you craved for here].
Discovering a better, healthier and delicious substitute can make or break your health in the long term. It can help you change your palate (as you get attuned to the taste of real food) so that you no longer enjoy the unhealthy version that you once so dearly craved for. And besides good health, you’ll have a waistline that will love you as much as you love it .
These sweet potato and blueberry muffins wear the label ‘healthy substitute’ remarkably well. They’re moist, dense and delicious. And there’s not one ingredient in them that’s bad for you. Nada. Nil. Zip.
In fact, they’re so good for you that you can have them at any time of day — for a snack or as part of a wholesome breakfast with a green smoothie.
But don’t be fooled by their petite size — they’re full of good energy and protein, with almond meal, eggs and sweet potato. What I’m trying to say is that one muffin will be more than enough to gently curb your hunger.
Oh, and you’ll be happy to know that these muffins are sugar-free. They’re naturally a little sweet because of the sweet potato and juicy blueberries. Yum!
These muffins are gluten-free.
Note: texture may vary depending on water content of your sweet potato. I have made these muffins 4 times now and they turn out a little different each time, but they are still very delicious.
Makes 10, 1/3-cup capacity muffins
Total cooking time: 60 minutes (effort time is only 15 minutes)
- 1 1/4 cup sweet potato mash*
- 2 tbsp natural yoghurt
- 1/4 cup (60 ml / 2 oz) melted coconut oil or macadamia nut oil
- 3 eggs
- 1 1/2 cups (172 g / 0.38 lbs) almond meal
- 1 tbsp chia seeds
- 1 tbsp coconut flour (or 2 tbsp brown rice flour)
- 1 1/2 tsp gluten-free baking powder
- 1 tsp cinnamon
- 1/2 heaped cup blueberries, frozen or fresh
- desiccated coconut to sprinkle on top (optional)
*to make enough sweet potato mash, peel and dice 400 g (0.9 lbs) sweet potato into 2 cm (0.8 inch) pieces. Lightly coat with some coconut oil and bake for 20 minutes at 180C/355F (160C/320F fan-forced), or until soft enough to mash. Cool and process in a food processor or mash with a potato masher. You can leave it a little chunky if you like. This step can be done up to a couple of days ahead. Just keep your mash in the fridge.
Preheat oven to 180C/355F (160C/320F fan-forced)
Make your sweet potato mash if you haven’t already (see instructions above)
Line a 1/3-cup capacity, 12-hole muffin tray — you will need only 10 holes
In a bowl or food processor, mix together the sweet potato mash, yoghurt, oil and eggs.
In a separate bowl, combine the cinnamon, baking powder, chia seeds, flour and almond meal
Combine the wet with the dry mix
Fold in the blueberries
Spoon mixture into lined holes
Sprinkle with desiccated coconut (optional)
Bake for 20–25 minutes, or until a cake skewer comes out clean.
Cool in tray for 5 minutes then turn out muffins onto a wire rack. Allow to cool completely before devouring.
Store any left overs in an airtight container in the fridge.
- Paleo-friendly and dairy free: replace the natural yoghurt with coconut yoghurt or thick nut milk.
- Sweetener: these muffins are slightly sweet. For more sweetness add a couple of drops of stevia or process 4 pitted medjol dates with the sweet potato (this won’t be sugar-free, though).
- Instead of sweet potato: you could try mashed pumpkin — butternut may work well. Your muffin may have a different texture.