Anti-Inflammatory Coconut and Sweet Potato Muffins with Ginger, Turmeric, Cinnamon and Maple Syrup

6745
Image via realfoodforager/Flickr

Baking can be healthy, as long as you keep a close eye on the ingredients.

Most conventional cookies and cakes are full of inflammatory ingredients like refined sugar, wheat, and vegetable oil like canola or safflower (yes, even the “healthier” options contain these ingredients).

Fortunately, there are many ways you can make muffins that contain ingredients that heal the body, instead of create disease.

Sweet potatoes are an incredibly nutritious food. They’re packed with antioxidants like beta carotene, vitamins C, E & D, as well as minerals like manganese and iron. Beta carotene helps fight oxidative stress, cancer, and inflammation (1).

Coconut milk contains healthy medium-chain fatty acids that improve metabolism and support weight loss. It is rich in nutrients like vitamins C and E, as well as B-complex. It contains iron, selenium, calcium, magnesium, and phosphorous, which nourish and provide strength and integrity to our bones.

Coconut flour is a great substitute for regular flour, too, seeing as how it is naturally sweet, and perfect for diabetics to use. It even helps lower cholesterol and supports a healthy intestinal tract.

Ginger and turmeric are also known inflammation-fighters. They protect against diseases like arthritis, and fight against bacteria, viruses and even cancer. They’ve both been shown to be just as effective (if not more beneficial, seeing as how they come with no side effects) as pharmaceutical drugs to fight pain-related inflammation.

So what are you waiting for? The recipe is simple to make and will provide you with body-boosting ingredients to fight disease and inflammation.

Ingredients:

– 1 small organic sweet potato, roasted (about 1 cup, packed)
– 3 tbsp. ground flaxseed in 1/2 cup water (let sit for 10 minutes – this is the “egg” – you can also substitute ground flax for ground chia seeds)
– 3/4 cup organic canned coconut milk
– 2 tbsp. organic olive oil
– 1/2 cup pure maple syrup or raw, unpasteurized honey
– 1 cup organic brown rice flour
– 1/4 cup organic coconut flour
– 1 tbsp. aluminum-free baking powder
– 1/2 tsp. Himalayan salt
– 1 tbsp. ground cinnamon
– 1 tsp. ground ginger
– 1 tsp. ground turmeric
– 1/8 tsp. ground cloves
– 1/8 tsp. ground nutmeg

Method:

1. Preheat your oven to 400 degrees Fahrenheit.
2. Use a wooden skewer to make 10-12 holes in your sweet potato and cook it on a baking tray for an hour to soften it.
3. Remove the potato and let it cool.
4. Oil your muffin tray with coconut oil.
5. Cut the potato in half and scoop out the insides into a large bowl (eat the skin for a nutritious snack!).
6. Add the flaxseed “egg,” coconut milk, olive oil and maple syrup (or honey) to the bowl and combine until smooth.
7. In a separate bowl, mix the dry ingredients together.
8. Pour the dry ingredients into the wet ingredients and mix until well combined.
9. Pour the batter evenly throughout the muffin tray until each section is 2/3 full.
10. Place the tray on the middle rack of the oven and cook for 30-35 minutes.
11. Let it cool, then enjoy! You can freeze these and eat them as you please.


Disclosure: Some of the links above are affiliate links, meaning, at no additional cost to you, Live Love Fruit will earn a commission if you click through and make a purchase. This is what keeps Live Love Fruit running as a free resource!

Carly Fraser has her BSc (Hons.) Degree in Neuroscience, and is the owner and founder at Live Love Fruit. She currently lives in Winnipeg, Manitoba, with a determined life mission to help inspire and motivate individuals to critically think about what they put in their bodies and to find balance through nutrition and lifestyle. She has helped hundreds of thousands of individuals to re-connect with their bodies and learn self-love through proper eating habits and natural living. She loves to do yoga, dance, and immerse herself in nature.

25 COMMENTS

    • Sorry, but I don't normally track those sorts of things as I don't limit myself any nutrient! Carbs are good for you – trust me! As long as they are the right ones (every carb in this muffin will fuel the body instead of turning into fat).

  1. Hi this recipe looks gorgeous….is it ok to boil or microwave the potato rather than roasting in the oven?
    Thanks

  2. Just attempted to make these and have a simple question, simple I hope! The better seems to be quite thick. Kind of like… Lava? Now I ground all of my own flowers and added two liquids accordingly but it still seems quite thick – I was looking more for a consistency of like a regular muffin batter. How can I adjust the liquid. to compensate for the thickness? Water, or increase one of the other liquids? Thanks – Rob

    • These muffins are meant to be a little more dense, but if you want it more liquid, you can give it a go and see if it works! I would just add a little more coconut milk.

      • Even though I'm a fantastic chef (lol), I've come to the conclusion I'm NOT a baker!! They taste absolutely wonderful, but didn't rise at all. I may have over mixed the batter 🙁

    • Hey Heather,

      Depending on how large you want the muffins, it could be 12-14 servings.

      For 12 servings, each muffin would be 215 calories, 8g of fat, 187mg sodium, 38.5g carbohydrates, 7.2g fiber, 18g sugar, 4.4g protein.

      For 14 servings, each muffin would be 184 calories, 7g of fat, 163mg sodium, 33g carbohydrates, 6g fiber, 16g sugar, 3.5g protein.

  3. Hi, I made these tonight. I used real eggs. They are so delicious. They came out perfect. What could I put on top while they bake to get a crumble?

    • Hey Carrina, glad you enjoyed 🙂 An easy crumble would be to mix some organic rolled oats with coconut oil, coconut sugar and some cinnamon! Mash together with a fork until well-combined, and then sprinkle on top muffins before baking.

LEAVE A REPLY

Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.