Recipe: Ginger Sweet Potato Muffins (Paleo)

Recipe: Ginger Sweet Potato Muffins (Paleo) post image

Sometimes I have a few left over sweet potatoes that I love to use in baking! When you are baking grain-free, it’s always good to use up leftover vegetables in the batter because that makes it moist. These muffins will please anyone that eats!

Using sweet potato gives the muffin a nice texture and density. It also adds plenty of flavor. I like to kept things simple so I just use a few basic ingredients to make these perfect!

Nutrition in Sweet Potato

Sweet potatoes grow underground as a tuber. They are usually orange, but you can get white or purple sweet potatoes as well. They are primarily carbohydrates with a moderate glycemic index so it is best to eat them with a fat and protein.

Sweet potatoes are high in anti-oxidants like vitamin C and beta carotene (which can be converted to vitamin A). There are also B vitamins and minerals such as calcium, magnesium, phosphorus and potassium. They also contain other plant phenols such as chlorogenic acid, anthocyanins and coumarins. These compounds are powerful anti-oxidants that protect against free radical damage to cells and protect us from environmental stresses. The stronger the color, the greater the anti-oxidant strength.

Sweet potatoes have a good amount of fiber, (a medium-sized sweet potato containing 3.8 grams), both soluble and insoluble fiber as well as resistant starch. The resistant starch can be increased if the potatoes are left to cool off and eaten cold. We know that resistant starch is very important because it is a favorite food for our microbiome or gut bacteria.

Be sure to add fat to your sweet potato because that will increase absorption of the minerals.

Recipe: Ginger Sweet Potato Muffins (Paleo)

Prep Time: 15 minutes

Cook Time: 40 minutes

Yield: 12

Ingredients

Instructions

  1. In a food processor add the eggs, potato, honey, vanilla and ghee and thoroughly puree
  2. Add the coconut flour, baking soda, ginger and salt and mix
  3. The batter should be spoonable
  4. Pour into a large bowl
  5. Place 1 - 2 tablespoons of batter in each muffin paper filling each about 3/4 full
  6. Bake at 325 degrees F for 35 - 40 minutes or until slightly browned on top and a toothpick comes out clean – check after 30 minutes and cover with oven safe liner if getting too brown
  7. Cool on a rack
http://realfoodforager.com/recipe-ginger-sweet-potato-muffins-paleo/

Equipment

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Leave a Comment

  • Judith March 21, 2016, 9:17 pm

    Actually vegetables have enough fat that occurs in them naturally to provide for absorption of the fat soluble nutrients in them, predominantly carotenoids, Vitamin E, D and K as well. Technically, that’s not a reason to add fat. Also, the resistant starch in sweet potatoes is more accessible once it is cooked so saying this cooked sweet potato starch is a freeby, is not really correct. Raw sweet potatoes have resistant starch and cooked ones, not so much. It is the white potato that has more resistant starch that responds to cooking and cooling for 12 hours and eating raw as in potato starch as a processed food ingredient.

    Reply
    • Jill March 22, 2016, 10:39 am

      Hi Judith,
      Actually there is not enough fat in vegetables for proper mineral absorption. That’s why it is traditional to eat them with a fat such as butter or olive oil. Not sure what you are talking about regarding resistant starch in sweet potatoes. I would not recommend eating any potato raw (as some folks a\have suggested). Yes, it is true white potatoes have more resistant starch especially when eaten cold. However, most root vegetables have some amount of resistant starch. As time goes along we will get more information on this from science.

      Reply