Baking can be healthy, as long as you keep a close eye on the ingredients.
Most conventional cookies and cakes are full of inflammatory ingredients like refined sugar, wheat, and vegetable oil like canola or safflower (yes, even the “healthier” options contain these ingredients).
Fortunately, there are many ways you can make muffins that contain ingredients that heal the body, instead of create disease.
Sweet potato has the starchy goodness of a regular potato, but with a few added bonuses. It is packed with nutrients like beta-carotene, an antioxidant that fights oxidative stress, cancer, and inflammation.
It also packs a punch of choline, a mineral that helps maintain cellular membranes, enables nerve impulses, facilitates fat absorption and fights inflammation.
Coconut milk contains healthy medium-chain fatty acids that improve metabolism and support weight loss. Coconut milk is full of essential nutrients like vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous.
On the other hand, coconut flour supplies high-quality carbs and gut-healthy fiber. Natural sweet (but not overwhelmingly so) coconut flour is perfectly suitable for diabetics to use. It even helps lower cholesterol.
Ginger and turmeric are also known inflammation-fighters. They protect against diseases like arthritis and fight against bacteria, viruses and even cancer. They’ve both been shown to be just as effective (if not more beneficial, seeing as how they come with no side effects) as pharmaceutical drugs to fight pain-related inflammation.
Olive oil positively impacts blood sugar and cholesterol levels after a meal. Oleocanthal, a phenolic compound found in olive oil, also has anti-inflammatory properties.
So what are you waiting for? The recipe is simple to make and will provide you with body-boosting ingredients to fight disease and inflammation.
- 1 small organic sweet potato, roasted (about 1 cup, packed)
- 3 tablespoons ground flaxseed in 1/2 cup water (let sit for 10 minutes)
- 3/4 cup organic canned coconut milk
- 2 tablespoons organic olive oil
- 1/2 cup pure maple syrup or raw, organic honey
- 1 cup organic brown rice flour
- 1/4 cup organic coconut flour
- 1 tablespoon aluminum-free baking soda
- 1/2 teaspoon Himalayan salt
- 1 tablespoon ground cinnamon
- 1 teaspoon ground ginger
- 1 teaspoon ground turmeric
- 1/8 teaspoon ground cloves
- 1/8 teaspoon ground nutmeg
1. Preheat your oven to 400 degrees Fahrenheit.
2. Use a wooden skewer to make 10-12 holes in your sweet potato and cook it on a baking tray for an hour to soften it.
3. Remove the potato and let it cool.
4. Oil your muffin tray with coconut oil.
5. Cut the potato in half and scoop out the insides into a large bowl (eat the skin for a nutritious snack!).
6. Add the flaxseed, coconut milk, olive oil and maple syrup (or honey) to the bowl and combine until smooth.
7. In a separate bowl, mix the dry ingredients together.
8. Pour the dry ingredients into the wet ingredients and mix until well combined.
9. Pour the batter evenly throughout the muffin tray until each section is 2/3 full.
10. Place the tray on the middle rack of the oven and cook for 30-35 minutes.
11. Let it cool, then enjoy! You can freeze these and eat them as you please.