Not-too-(sweet potato) molasses muffins
Please note: I way over-estimated the amount of sweet potato that went into this recipe originally. When I actually measured the quantity, it was more like 1 cup. I guess my sweet potatoes were REALLY tiny. I have now updated the recipe so it should be perfect.
I am so excited to share this recipe with you! Almost all of my other recipes so far have been adapted from recipes I have seen elsewhere, but this recipe is all my own! Of course I thought about approximate quantities of things like flour and baking soda, and oven temperatures, from other recipes I have seen and/or made, but the idea, the combination, and the quantities really did all come from me. My first original baking creation.
Maybe I shouldn’t admit to developing the recipe from scratch until I find out whether you like it or not, but I am too excited not to share this. I hope you like it because I would really like to create lots more recipes totally from scratch, and I really want you to enjoy them!
So, without further ado, please meet:
Not-too-(sweet potato) and molasses muffins
Not-too-(sweet potato) and molasses muffins
Servings: 18 small to medium muffins, or 12 large muffins
1.5-2 very small sweet potatoes, baked or microwaved until soft (about 1 cup of sweet potato flesh, cooked)
1 tbsp molasses
1 medium apple (peeled and grated, approximately 1 cup)
2 medium or large eggs, whisked (or 2 tbsp chia seeds and 6 tbsp water left to gel in order to make these vegan)
1/3 cup soya milk
2 cups flour
2 tsp baking powder
¼ cup granulated sugar
¼ cup brown sugar
1.5 tsp cinnamon
3/4 tsp nutmeg
Bake, or microwave your sweet potatoes (or better yet, use left-over baked sweet potatoes). I think it works slightly better to wrap the sweet potatoes in foil and bake them in the oven, as they seem a bit dryer when microwaved, but either way works. When I microwaved the sweet potatoes, I added about 1/2 cup non-dairy milk rather than 1/3 cup non-dairy milk to make up for the difference in moisture.
Preheat your oven to 180 degrees C (170 fan assisted) or about 350 degrees F.
If you are making a vegan version of these muffins, mix your chia seeds with water and leave the mixture to gel for about 15 or 20 minutes while you start mixing up the rest of the ingredients. This was my first time using a chia egg, and it worked really well.
When the sweet potatoes are finished cooking, scoop out the orange flesh and place it in a medium mixing bowl.
Mash the sweet potato with a fork, then add molasses and non-dairy milk, and after peeling and grating it, add the apple.
In a separate, slightly larger mixing bowl, combine the flour and baking powder and mix well. Then add the sugars (white and brown) and the cinnamon and nutmeg.
Add your eggs or chia eggs to the sweet potato mixture, and mix well.
Then, add the wet mixture to the dry mixture, and mix until just combined. I know with muffins, you aren’t supposed to over-mix, but you do need to mix one a bit more than usual because there isn’t oil or butter to soak up more of the mixture. I stopped mixing as soon as everything was combined, but mine were fine in spite of a bit of extra mixing.
Fill each muffin cup between half and three quarters full, then bake (at 170 C fan assisted) for approximately 13-15 minutes until tops have started to brown and become firm.
I under-cooked the second batch I made (luckily they were the chia seed batch), and they were still very tasty, but the middle of each muffin was more gooey rather than fluffy. But…the best part of vegan baking…no raw eggs, so you can eat the dough without worrying.
As tempting as it is to eat these immediately, the flavors really seem to develop over time as they cool. So leave as many of them as you can for a few hours!
In spite of their healthy ingredient list, these muffins are quite light, as you can see from the picture below.
Given that my goal was to create a tasty muffin which would be a good snack to supplement breakfast or to eat on the go, as well as to eat as a dessert, I thought that I should calculate the nutrition info.
I was quite pleased to find that if you make 18 muffins, each one contains approximately:
0.8 grams of fat if made with regular eggs (0.2 of which is saturated fat), or 0.3 grams of fat if made with chia eggs (0.1 of which is saturated fat), and just under 100 calories. Technically 100 calories with regular eggs, or 97 with chia eggs. Each muffin contains 9 grams of sugars and approximately 2 grams of protein, as well as a range of vitamins.
Next time I make these, I will add walnuts (we didn’t have any in the house over the weekend), and possibly raisins. I think these would both be great additions, and the walnuts would give the muffins an extra nutritional boost (including more protein and healthy fat).
I realize this long post with a very long instruction section may stop lots of people from making these at home, but once the sweet potato is cooked, these are just as easy to make as any other muffins, and they are a whole lot healthier than most.
So give them a try, and I hope you like them as much as we do! I may even bake another batch tomorrow…
IBS Note: Apples normally really upset my stomach, but I seem to be fine if they are cooked or juiced. If they still bother your stomach, you could easily leave them out and just add a bit of extra sweet potato and/or milk. Also, these are great for IBS because they are so low fat, so they are easy on even an empty stomach.