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Wednesday, August 13, 2008

Sweet Potato Orange Muffins

I'm not an advocate of hiding vegetables. Maybe I have more in common with the authors of "real food for healthy kids," who focus on teaching kids to enjoy filling their plates with healthy, nutritious foods. At the same time, I think it's a great idea to replace some refined or milled grains with fruits and vegetables. Especially after reading how meals high in refined grains cause a couple hours of inflammation that can damage your arteries, how high-fat meals meals cause insulin resistance, and how foods with the right carbohydrates can improve blood sugar, cholesterol, and inflammation.

I don't think that I and my family are ready to renounce ground grains (flours made from white and whole wheat, rye, rice, corn, even cornmeal). And I cannot convince them that a high-fiber orange sweet potato is more delicious than a starchy baking potato. But I can see the logic of replacing a bagel with something less inflammatory. Like a muffin. A muffin? Full of white flour, sugar, and saturated fat? I found a low-fat sweet potato orange muffin recipe from an old volume of Womans Day Low Fat Meals that was an almost perfect match for my fridge full of rejected sweet potatoes... Of course, I changed it up a little. I used 100% whole wheat flour, threw out the egg yolks, reduced the sugar, and increased the cinnamon (everybody loves cinnamon). And I used fresh sweet potato instead of canned. My first attempts had more sweet potato than the rest of my family could tolerate (how is that even possible?), and I learned that the potato ricer goes a long way toward creating a smooth and tolerable sweet potato puree. This newest version seems to be well-tolerated by everyone in the family, and it is my new favorite recipe. I've even tried substituting ground flaxseed for the eggs to turn the recipe vegan, and that works, too.

Sweet Potato Orange Muffins

A moist, rich muffin with a pumpkin-pie flavor

Recipe By: Family Nutritionist
Servings: 16

-= Ingredients =-
2 c Whole wheat flour
2 ts Low-sodium baking powder
2 ts Baking soda
1 1/2 ts Cinnamon
1/2 ts Nutmeg
1/2 ts Allspice
3/4 pound Sweet potatoes ; cooked, mashed/pureed
1/2 c Firmly packed brown sugar
4 large Egg whites
1 c Orange juice
1 medium Carrot ; shredded
1 ts Vanilla

-= Instructions =-
Lightly grease 16 muffin pan cups or line with paper liners. In a medium bowl, flours, baking powder, baking soda, and spices. In a large bowl, mash sweet potatoes. Add brown sugar, eggs, orange juice, carrot and vanilla. Mix well. Add dry ingredients to sweet potato mixture and stir until combined. Fill muffin cups 3/4 full with batter and bake at 400 F for 15 to 20 minutes or until tops are brown. Let cool slightly and remove from pan. Serve warm. Makes 16.

Serving: 1 muffin (77g), Calories: 113: Fat: 0g (4% of Cals): Sodium: 178mg
Protein: 3g, NetCarbs: 21, K: 242mg
SatFat: 0g, PolyFat: 0g, MonoFat: 0g, Chol: 0mg
TotCarbs: 24g, Fiber: 3g, Sugars: 9g

DASH: Vegetables: 0.2: Fruits/Juices: 0.1: Dairy: 0.0: Grains: 0.9: Meat/Fish: 0.0: Seeds: 0.0: Fats: 0.0: Sweets: 0.5
USDA: Vegetables: 0.1: Fruits/Juices: 0.0: Dairy: 0.0: Grains: 0.9: Meat/Fish/Seeds: 0.1: Fats: 0.0: Sweets: 0.5

Based on a recipe by: Womans Day Low Fat Meals, June 1995


cityhomesteader said...

replace the 2 cups of whole wheat with 2 cups of almond flour and it will be low carb low glycemic..I'm converting it now..great recipe..

Family Nutritionist said...

How did the almond flour version turn out?