Sweet Potato muffins!Submitted by: LIFEHASCHANGES
IntroductionHeres a little recipe I worked out, and Sweet Potatoes are full of vitamin A! These sweet potato or yam muffins have less than 100 calories each and less than a half a gram of fat each! They come out to just under 1 gram of sugar each, but i use no sugar in them so these are naturally occuring. By the way no these are not "mini-muffins"! Feel free to use regular muffins tins like I did... They are a great harmless snack or breakfast addition. To get your vitamin A be sure to pair it with a healthy dietary fat (we need fat to absorb the A) - breakfast with 1 ounce of reduced fat cheese and a piece of fruit is great! So low cal you can mix and match often- and made with whole wheat flour- so you are getting your healthy whole grains and their awesome antioxidants! Enjoy!
*Don't be scared of the prep time- its just for boiling sweet potatoes. I forgot to add the temperature before but I included it now: 425 F. (its in the recipe text now too) Let them cool completely! Even chilled in the fridge helps them to "set". Heres a little recipe I worked out, and Sweet Potatoes are full of vitamin A! These sweet potato or yam muffins have less than 100 calories each and less than a half a gram of fat each! They come out to just under 1 gram of sugar each, but i use no sugar in them so these are naturally occuring. By the way no these are not "mini-muffins"! Feel free to use regular muffins tins like I did... They are a great harmless snack or breakfast addition. To get your vitamin A be sure to pair it with a healthy dietary fat (we need fat to absorb the A) - breakfast with 1 ounce of reduced fat cheese and a piece of fruit is great! So low cal you can mix and match often- and made with whole wheat flour- so you are getting your healthy whole grains and their awesome antioxidants! Enjoy!
*Don't be scared of the prep time- its just for boiling sweet potatoes. I forgot to add the temperature before but I included it now: 425 F. (its in the recipe text now too) Let them cool completely! Even chilled in the fridge helps them to "set".
2 egg whites
5 tsp sweet n' low (or 2/3 cup splenda for baking or 2/3 cup sugar or sweetener you pick)
1 3/4 cup Yams/sweet potatos
2 tsp vanilla extract
2 tsp almond extract
2/3 cup nonfat milk
1 1/2 cup white whole wheat flour
1 tsp. baking soda
1 tsp. baking powder
1/2 tsp. salt
1 3/4 tsp. cinnamon
(You will need to grab about 5 or 6 medium sized yams to boil for this recipe. Just make sure you get the full amount mashed.)
For making from fresh yams you will need to grab abut 5 or 6 medium sized ones.
I used yams/sweet potatoes that were fresh so I peeled them and boiled them until they were cooked completely, that is tender all the way through. They should be cooked to the point where they are easilly mashed into your measuring cup. I suppose you could use canned yams as well but this recipe doesnt allow for the sugar that may be added in those so choose sugar free ones if you buy in the can.
In one bowl add the Yams, egg whites, sweetener, extracts, and milk together. Its okay if your Yams leak a little water into the mixture. But make sure they are drained as good as you can get them.
In another bowl combine flours, baking soda, baking powder, salt, cinnamon.
The Yam bowl: I used a hand blender and got the mixture smooth. You can use a blender of your choice.
The flour bowl: lightly stir together mixtures.
Lightly dust in flour, baking soda, baking powder, salt, and cinnamon mixture. Stir together completely.
Preheat oven to 425 F
Fill muffin cups sprayed with cooking oil spray (olive oil spray works fine) just a little over 1/4 cup full (you can make slightly rounded 1/4 cup scoops into muffin pan but dont go too far over, you should get 12 servings pretty evenly). Bake for 20 minutes at 425 degrees but begin checking around that 20 minutes to see if they are completely cooked. It may take longer by 5 minutes or so. I dont use a toothpick to test mine but I use a small smooth knife or similar items (I actually use a very thin ice pick at times- I get really creative). When it comes out MOSTLY clean they are done. When I check them at 20 minutes and then let them bake 5 minutes more the tester comes out much cleaner and the tops are a little browned. They stay moist this way and always have a tender inside.
You can dust with cinnamon or nutmeg powder (or both) before they go into the oven. It comes out tasty. I tried one with breakfast the next day after my first batch and it actually tasted like sweet potato pie- nice. Make sure to let them cool completely, they have to "set". They dont really taste as good right out of the oven for some reason, the flavor changes shortly though.Try putting them in the fridge. Not one of those hot out of the oven muffins, a different experience~
*Recipe note (added 5/4/10):
By removing part of the sweet potato you will come up with a "cakier" texture. I plan to try removing about a 1/4 cup to start, and testing it out! I make a new similar recipe and by making it with 1/4 cup it would be comparable. But, the original recipe is still good with its chewy yummy texture!
Number of Servings: 12
Recipe submitted by SparkPeople user MRSKITTKITT.
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These sounded so good, I had to try them. I used to make pumpkin bread and I like these just as much! Thanks for sharing. - 9/22/09
Reply from LIFEHASCHANGES (9/28/09)
Thank u! GLad u enjoyed them. The yams make it hard to tell they are sugar free :)
Blessings 2 U!
HI, these sound great! Just wondering... for the nutrition info you provided, was that made with 5 packets of sweet and low? will the calories still be the same if i use the 2/3 cup of splenda option? thanks :) - 5/7/10
Reply from LIFEHASCHANGES (5/7/10)
This recipe uses actual teaspoons of sweet n low. The calories should be about the same because all powder form sweeteners use a substance that adds a small amount of calories, which vary only slightly. It wont be much of a difference. I used sweet n low because their bulk is cheaper than splendas
Awsome! I used honey, and egg replacer, and soy milk. Was great i will make again. hubby and 2yr old at the too! - 2/21/10
Reply from LIFEHASCHANGES (2/22/10)
Wow thaks, that sounds good how u made them. I like soymilk, it has that unique creamy taste. I might try that in them sometime too! Honey sounds yum also :)
These are delicious. Use the almond extract. They are too gummy, even with more baking time. Next time, I will use 2X as many egg whites, beat them until they peak, and fold in the other ingredients. I will also cut back on the potatoes by 1/4 cup. Boil potatoes in their skins for easy peeling. - 2/3/10
I can't fairly rate this, because I didn't have almond extract. I added ginger and nutmeg instead. We thought they were tasty but a little too chewy. (There wasn't a temperature when I made them, so I cooked them at 375.) - 10/6/09
Reply from LIFEHASCHANGES (10/6/09)
Sorry about the temp. I added it recently. It is 425 f. They come out very moist at this temp. I like eating them after they have cooled off. I even refrigerate. The almond extract does make a BIG difference. Also the cinnamon. It makes it so that its not so much a spice muffin & changes it alot :)
This sounds so good that I'm sending the recipe to my mom who also bakes like I do. We have a huge can of yams whcih are already cooked. I'm going to try that - 9/22/09
Reply from LIFEHASCHANGES (9/28/09)
Thanks! Dont forget to adjust the sweetness of the batter if the canned ones are in syrup! Take care, blessings 2 u!
Generally good taste, but I recommend using less sweet potato (3 med. instead of 5-6) to make them less gooey and baking for a 30 minutes or so at 350. Otherwise they burn outside and are raw inside. - 4/27/11
Reply from LIFEHASCHANGES (5/4/11)
Yes, the less sweet potato changes it up quite a bit, for the good. I had left a comment a while back to the recipe suggesting it also. But, something about the gooey texture in the regualr recipe is nice for me too- after they set of course!!! Glad you liked the flavor though!
I didn't have whole wheat flour, so I just used regular flour and regular sugar. My husband and I both enjoyed these, especially with a little bit of spray butter on them. I will definitely make these again, and I might try raisins in it next time! :-) - 5/29/10
Reply from LIFEHASCHANGES (5/29/10)
mmmm! Yes, I love them with smart balance light buttery spread! So good huh!
Hi I'm getting ready to try these, but it the brown sugar measurement packed or unpacked...Thank you!! :) - 2/17/10
Reply from LIFEHASCHANGES (2/18/10)
Actually I just used sweet n low. Generally the equivalent to one cup of sugar works in a recipe of this size, so you can choose from its equivalent in splenda, stevia, or whatever you choose. Liquid sweet n low cuts all calories, however. Hope you like it! They wont be bready so dont overcook them!