Bonus Sunday cooking adventures: Sweet potato muffins


This recipe is a quicky and a goody. My sister, Linda, made sweet potato muffins when she was here for Christmas.  They were so good I immediately decided to make my own.

These are based on a recipe from the book Moosewood Restaurant Low-Fat Favorites (Random House, 1996) The original recipe was for Banana Muffins. I substituted mashed sweet potatoes for the bananas (that also, was Linda’s idea).

I also added more of the traditional cookie spices: allspice and cloves, which were not in the original recipe. Finally I added nuts and chocolate chips — because they taste good. It includes oatmeal and is made with olive oil and plain non-fat yogurt. I used no-sodium substitutes for baking soda and baking powder to lower the salt level.

Even if you add the chocolate chips and nuts you come in far under the store-bought muffins that can often soar north of 500 or 600 calories.  The original version of this recipe (without chocolate and nuts) is under 200 calories per muffin.

These are quick to make anytime you are baking sweet potatoes. Just bake a few extras and whip up some muffins after dinner. You won’t be sorry.

I tried with no success to find the original Moosewood Restaurant recipe for Banana Muffins online so I could link to it. If any of you have any luck, please let me know by either messaging me the link or posting it in the comments. @Sundaycookingadventures

Sweet Potato Muffins

1 cup whole wheat pastry flour
1/2 cup packed brown sugar
2 teaspoons of baking soda substitute (or 1 teaspoon baking soda)*
2 teaspoons of baking powder substitute
1 teaspoon ground cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon cloves
1/2 teaspoon allspice
2 cups rolled oats
2 egg whites
2 eggs
1/4 cup olive oil.
2 cups baked sweet potatoes, mashed
1 cup plain nonfat yogurt
1 cup raisins (I like golden)
3/4 cup chopped walnuts (optional)
3/4 cup chocolate chips (optional — minis work best)


Preheat oven to 400 degrees.

Prepare two muffin tins with paper liners, cooking spray or a very light coat of oil.

In a large bowl, use a whisk to sift together the flour, brown sugar, baking soda, baking powder, cinnamon, nutmeg, cloves and allspice. Whirl the oats in a blender or food processor until they reach the consistency of cornmeal. Whisk them into the dry ingredients. In another bowl, beat egg whites for three minutes until foamy and increased in volume but not stiff. Stir in the eggs, oil, mashed sweet potatoes, yogurt and raisins. Fold the wet ingredients into the flour mixture just until combined. It will be very stiff.

Spoon the batter into the muffin tins and bake for 20-25 minutes, until a toothpick inserted in the center of a muffin comes out clean and dry. Cool in the tins for five minutes, loosen each muffin by running a knife around the edge, and then tip out onto a rack to cool completely. Makes 24 muffins.

*Cooks note: I use Ener-G Foods Baking Soda Substitute, which you can find online. You have to double it to equal the same amount of baking soda. So if you are using regular baking soda, you only need 1 teaspoon. The baking powder substitute I use is from Hain Pure Foods. It is a direct one-to-one substitution. It is sodium and gluten free and available an upscale grocery stores.

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