Sweet Potato & Banana Muffins – Sugar free*, flour free.. but not taste free!
These healthy ‘muffins’ are super easy to make, really nutritious and honestly they taste yummy. They can be made by hand with a few simple ingredients so no fancy equipment or trips to special stores required!
I arrived at this recipe because I was trying to come up with a healthy snack to give to my kiddies aged 2 and 5 (pictured below). I wanted something that could rival a fairy cake or bun but would be more nutritious so I tried these and they’re a hit! I like how they’re small in size for portion control (me) and little tummies (them).
They’re really great for an on the go breakfast, or a mid-morning/afternoon snack. These are way more nutritionally balanced than standard muffins as they contain a nice balance of quality protein, unrefined carbs and heart healthy fats. They feel light on the tummy but yet they’re filling – I love having one with a cup of coffee around 11.00.
Note re consistency – they’re less dry & floury than typical muffins and more moist and spongey in consistency – Let me know if you try them!
These are an example of the type of easy recipes you’ll find on my online nutrition & weight management programs.
Sweet Potato Banana Muffins (makes 12)
Ingredients
- 1 medium sweet potato, cooked, cooled & mashed
- 2 ripe bananas, mashed
- 2 large eggs, beaten
- 3-4 tbsp. cashew nut/sunflower seed butter
- 2 tsp. cinnamon + ½ tsp. ground ginger (optional)
- 2tsp baking powder
- A little oil for greasing muffin tin (I find coconut oil stops the muffins from sticking to the muffin tray)
Method (These can be made by hand or in a blender. I do it old school i.e. by hand :))
- Cook sweet potato as you wish or use leftovers. I cut potato into 8 chunks & steam for approx. 10 mins. Mash & allow to cool.
- Heat oven to 180.C. Give 2 non-stick muffin trays a good greasing with coconut oil to prevent sticking.
- In a large bowl, mash the bananas very well with a fork then add in the sweet potato mash.
- Add the nut/seed butter and stir well, then mix in the beaten egg.
- Lastly add in the spices and baking powder and stir well to combine.
- Fill each cup ¾ of the way full and bake in oven for approx. 18-20 mins.
- Allow to cool in the muffin tray for 5-10 mins before gently coaxing them out of the tray and onto a wire rack to cool for an additional 10 mins.
Notes: Store in an airtight container for up to 3 days. *These muffins contain naturally occurring sugars from the banana, sweet potato and nuts – no added/refined sugars.
Alternatives – Almond butter works well too, I make mine with cashew nut butter but sunflower seed butter is a great option if you want an alternative to nuts. If you wish to sweeten further, try adding a few tablespoons of honey or maple syrup, personally I think they’re sweet enough, just like my my two litlle muffin tasters below 🙂
