I hesitate to label foods as healthy. What’s healthy for some, may not fit for others. That’s why I chose to use Honey, I’m Healthier for my recipes which may fit into certain types of dietary desires or needs. This week’s recipe, sweet potato blueberry muffins, is one of those recipes that’s just good whether it’s gluten free, or using substitutes for traditional refined sugars. I love a recipe that’s a one-stop shop. The sweet potatoes make for the most moist tender muffins and add a natural sweetness. Is it a healthy muffin? That’s for each individual to decide. But with the added nutrition of blueberries, sweet potatoes and lower sugar, it’s probably a healthier muffin than most.
That extra touch of natural sweetness from the sweet potatoes allowed me to cut the amount of added sugar without sacrificing the taste! If you have a kiddo who struggles to get enough veggies in their diet, these muffins are just the ticket! They’ll never guess you’re hiding sweet potatoes in the familiarity of blueberry muffins. Wink wink.
Sweet potatoes are high in vitamin A, vitamin C and potassium, while being a good source of fiber. Blueberries bring more fiber and vitamin C to the party and add vitamin K. Two superfoods and less added sugar make these muffins perfect for the Honey, I’m Healthier page. Sweet potato blueberry muffins may become a new staple in your breakfast or snack menus. I hope you’ll give this recipe a try!
Recipe Evolution
If the combination of blueberries and sweet potatoes has your head tilting sideways in skepticism, I promise you I’m not the first one to combine the two. Earlier this month I posted my strawberries and cream steel cut oats and mentioned a recipe for sweet potato blueberry oats my mother serves breakfast guests. I’ll admit, I was as skeptical as you might be, but sweet potatoes and blueberries are a match made in super food heaven! I’ve known I wanted to do something for HIH using this delicious combination for a long time, and who doesn’t love a muffin? Sweet potato blueberry muffins are perfect for combining these two superfoods into a perfectly portioned powerhouse breakfast or snack.
Maple Sugar
I also wanted to try baking with maple sugar. I’ve had a few bags of maple sugar in the pantry from a recipe I’ve been working hard on, maple buttermilk pie (stay tuned). I knew I wanted to give it a try as a substitute for traditional sugar. Maple sugar is made from the boiling maple sap past the maple syrup stage until all of the water has evaporated. That’s a just a few less steps (ha) than traditional refined sugar. Maple sugar also has a lower glycemic index than refined sugar. Those wanting to regulate their blood sugar may find maple sugar to be an attractive ingredient.
If you don’t have maple sugar, the recipe notes brown sugar or coconut sugar will also result in a delicious muffin! While we’re on the topic of ingredient swaps, this recipe easily transitions to gluten free. If you’re wanting gluten free muffins, just swap the all-purpose flour for almond flour and add an extra egg. If you’re looking for a one-stop recipe, this one is it! Ok, I know, I know, get to the recipe already, Alden. I hope you’ll enjoy as much we do!
Sweet Potato Blueberry Muffins
Equipment
- 1 mixing bowl
- Measuring cups and spoons 1 heat proof
- standard muffin tin
- muffin liners optional
- 1 Rubber spatula
Ingredients
Muffins
- 2 cups all purpose flour , 2 cups almond flour can be substituted
- ¾ cup milk whole or 2%
- 1½ cup mashed sweet potato about 2 medium/large sweet potatoes
- ¼ teaspoon baking soda
- 2½ teaspoon baking powder
- 5½ tablespoons butter, cut into large chunks
- ¾ cup maple sugar, brown sugar or coconut sugar can be substituted
- 1½ teaspoons vanilla extract
- 1 egg, beaten, if using almond flour 2 eggs
- 1½ cup fresh or frozen blueberries, rinsed and blotted dry thaw if using frozen
Instructions
- If using whole sweet potatoes, poke about 9 holes in the skin, coat with oil and bake (45-50 minutes) or air fry (35-40 minutes) at 400°F until the centers are soft. Allow to cool, peel and mash with a fork.
- Preheat the oven to 400°F and grease or line your muffin tins.
- Combine the flour, sugar of choice, baking soda and baking powder into a medium sized mixing bowl and whisk thoroughly to combine.
- In a microwave safe measuring cup, melt the butter in the microwave using 15-30 second intervals, just until melted. Combine the melted butter with the milk, followed by the beaten egg, vanilla, and mashed sweet potato.
- Make a well in the center of the dry ingredients and pour the wet ingredients into the well. Using a rubber spatula, fold the dry ingredients and the wet ingredients until just combined. Do not over mix.
- Use a large spring loaded cookie scoop to fill muffin wells.
- Bake for 14-18 minutes until the tops are domed and a toothpick comes out clean.
Notes
Nutrition
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