Sweet potato muffins are a delicious, healthy lunchbox snack, breakfast or afternoon tea packed with nutrition (and they can be frozen!).
Sweet potato muffins
I am a very big fan of keeping my freezer stocked with healthy snacks and breakfasts that I can grab at a moment’s notice to feed the kids.
The thing is, with my kids, sometimes healthy has to mean with hidden goodness. My big boy is quite fussy so while he might not readily eat a piece of cooked sweet potato, he’ll devour a sweet potato muffin quicker than you can say muffin.
While I always try to serve the boys foods in their whole state, adding veggies to things like muffins, smoothies, sauces, is a way I can be sure they’re getting the goodness into them.
I love these muffins because they’re quick and easy to make and they freeze really well. They’re rather delicious served fresh from the oven spread with a little butter too.
Why I love sweet potato
Sweet potato (or kumera in some countries) is one of the most nutritious foods in the vegetable kingdom packed with a variety of vitamins and minerals.
- helps regulate blood sugar
- nutritious and filling and can help keep your little one fuelled for longer
- rich source of dietary fibre and antioxidants
- steaming sweet potatoes (like you do to make sweet potato muffins) can actually enhance their nutritional content.
How to choose
- Look for sweet potatoes with no holes or big marks.
- -They should be firm.
How to prepare sweet potato for sweet potato muffins
- Use a potato peeler to peel the skin off the sweet potatoes (don’t throw out the peels – toss them with some olive oil and salt, lay in a single layer on an oven tray and bake at 180C fan-forced for about 15 minutes or until cook – delish!).
- Cut the potato up into 3cm (1.5 inch) pieces.
- Cook for approximately 10 minutes in freshly boiled water.
- Take the pot off the heat and use a slotted spoon to transfer the potato to a bowl or to the blender or food processor – don’t tip the cooking water out just yet.
- When the potato is cool enough that you can hold it in your hand, process until you reach the desired consistency. If it’s a bit hard to process, add a little cooking water to thin it.
- If you’re not fussy and ok with some little chunks in your muffins then feel free to mash the potato with a fork.
- You can make extra and freeze it for your next batch of muffins.
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- 1 cup rolled oats
- 1 cup wholemeal flour or wholemeal spelt flour
- 1⁄2 tsp baking soda
- 1 tsp baking powder
- 1⁄2 tsp nutmeg
- 2 tsp cinnamon
- 1 cup cooked sweet potato, mashed
- 1⁄2 cup rapadura sugar
- 3 tbsp olive oil
- 1⁄4 cup milk
- 1 egg
Preheat the oven to 180C fan-forced and grease or line 10 holes of a 12 hole muffin tin.
Mix the oats, flour, baking soda and spices together in a bowl.
In another bowl, combine the mashed sweet potato, sugar, oil, milk and egg.
Make a well in the middle of the dry ingredients and pour in the wet then stir together until just combined.
Divide the batter between the 10 holes (sprinkle with extra oats if you want to make them a bit fancy) and bake for 15-20 minutes or until a cake tester inserted in the middle of one muffin comes out clean.
These also freeze well in a container or ziplock bag.
Need dinner ideas & can't get to the shops?
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Learn to to create 11 easy, tasty meals using just 12 basic ingredients from your pantry & freezer - no running to the shops.