Tuesday, May 24, 2011

Sweet Potato-Banana-Coconut Muffins

I have decided that sweet potatoes are one of my favorite foods. I really can't get enough of roasted sweet potato slices with olive oil, salt, pepper and a drizzle of maple syrup. Thankfully, sweet potatoes are very nutritious and full of fiber, beta carotene, and potassium. Beta carotene, which is converted to vitamin A in the body, is important for vision, healthy immune system, and for skin and cell health. Potassium is needed for proper heart, kidney, muscle, nerve and digestive system function. Sweet potatoes do not need to be saved for Thanksgiving! They can make a great side dish baked, mashed or roasted. I try to get in at least one sweet potato a week. I had not thought of using sweet potatoes in muffins before though, so when I saw this recipe I knew I had to try it. I added a banana for sweetness and significantly decreased the sugar in the original recipe. I also added more fiber and decreased the fat by using egg beaters. These are a great start to the day or for a delicious snack! Enjoy!

Sweet Potato Banana Coconut Muffins
Yield: 12 standard size muffins
Adapted from this recipe

2 cup whole wheat flour
¼ cup ground flax seed
¼ cup brown sugar
2 tsp baking powder
¼ tsp baking soda
¼ tsp salt
1 banana, mashed
½ cup mashed sweet potato
½ cup shredded coconut
¼ cup egg beaters
½ cup plain fat-free yogurt or Greek yogurt
½ cup skim milk
1 tsp vanilla

1.Preheat oven to 375 degrees. Spray muffin tins with non-stick spray.
2. Combine first 6 ingredients in a large bowl
3. In a separate bowl, combine the remaining wet ingredients and coconut
4. Add wet ingredient to dry ingredient and stir until combined. Do not over mix
5. Divide into muffin cups
6. Bake for 25-30 minutes or until golden brown

Per muffin: 154 calories, 4g fat, 25g carbohydrate, 2.4g dietary fiber, 4.4g protein

1 comment:

  1. I'm SOOOO with you there! I LOVE sweet potatoes! I made some mashed the other day and made them too spicy with garlic and onion, so the next day I thinned it out with milk and cream and it made an amazing soup! Also, I found out that you can substitute 1 T. flax seed meal + 3 T water for 1 egg in most recipes. You just need to mix the flax and water and let sit for a few minutes before adding to the recipe. :) I'm going to try these muffins tomorrow!


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