Have you been looking for a healthy snack to have around the home for you and your family? Well here is a recipe that combines the comfort and deliciousness of two of my favorite cold-weather treats, muffins and sweet potatoes. With the help of Ayurveda, this recipe becomes even more healing as we add in some warming digestive spices, ghee, whole grain flour, and a small amount of maple syrup (no sugar needed!). These muffins pair amazingly with a cup of caffeine-free chai and may just become a fall and winter favorite for you too!
Although this recipe is best for Vata and Pitta types, these muffins can be a healthy sweet “indulgence” for just about anybody (unless you are gluten-free of course!). If you are a Kapha type and are needing a sweet fix, then a naturally sweetened, whole-grain, this homemade muffin is infinitely better than a bowl of ice cream or a candy bar. If you want to take precautions, however, Kapha types can use olive oil in place of ghee, reduce the maple syrup to ⅓ to ½ cup, increase the cinnamon and ginger (up to 3 teaspoons cinnamon and 1 teaspoon ginger), and avoid adding in raisins or dates (a small number of seeds or nuts is alright, or maybe even some cacao nibs!).
If you have made this recipe and have made a few tweaks that you enjoyed, please share. I make these often and always love to hear new ideas!
Click here for a printable copy of this recipe.
- Doshic Effect: Vata↓, Pitta↓, Kapha↑*
- Serving: 12 to 14 muffins
- Prep Time: 20 to 30 minutes (includes steaming the sweet potatoes)
- Bake Time: 13 to 15 minutes
*Balanced Kapha can enjoy in moderation.
- Steam basket
- Medium saucepan
- Cutting board and knife
- Veggie peeler (optional)
- Large mixing bowl
- Measure cups and measuring spoons
- Whisk or mixing spoon (electric or standing mixer can also be used)
- Muffin tin*
- Muffin wrappers (optional)
- 1 large sweet potato (about 1½ to 2 cups chopped)
- 2 cups 100% whole wheat flour or spelt flour
- 1 teaspoon baking soda
- ½ teaspoon pink Himalayan salt
- 2 teaspoons cinnamon*
- ¼ teaspoon nutmeg*
- ¼ teaspoon cardamom*
- ¼ teaspoon clove*
- ¼ teaspoon ginger powder*
- ¼ teaspoon turmeric powder*
- 2 eggs (replace with 2 tablespoons ground flax seed steeped in 6 tablespoons warm water)
- ½ to ¾ cup maple syrup (add a bit more if you prefer a sweeter muffin)
- ¾ cup plain yogurt
- 1 teaspoon vanilla extract
- ¼ cup melted ghee (replace with melted coconut oil or olive oil)
- ⅓ cup walnuts, hemp seeds, or sunflower seeds (optional)
- ⅓ cup raisins or chopped, pitted dates (optional)
*Spices can be replaced with 1 tablespoon of Ayurvedic Breakfast Spices
Click here for a printable copy of this recipe.
STEAMING THE SWEET POTATO
1. Peel the sweet potato with a peeler (optional – I don’t).
2. Chop up the sweet potato into small, even cubes.
3. In a medium saucepan add an inch or two of water and then place in the steam basket. Add the sweet potatoes into the steam basket and cover with a lid. Cook over a medium-low heat for 15 to 20 minutes or until the sweet potatoes are completely soft, sweet, and steamed all the way through.
PREPARING THE BATTER
1. Preheat the oven to 400 degrees.
2. Combine all of the dry ingredients together. This includes flour, baking soda, salt, and spices. Stir together until evenly combined.
3. Add in the eggs, maple syrup, yogurt, and vanilla. Use a spoon or mixer (on low) to blend all of the ingredients together for about 2 minutes, making sure there are no dry chunks anywhere.
4. In a separate mixing bowl, place the steamed sweet potato and the ghee (or oil). Using a whisk, smash the potato and blend the oil until well mashed. A hand blender or a large spoon can also be used if a whisk is not available.
5. Add the mashed sweet potato blend to the original bowl of ingredients. Add in the optional nuts, seeds, raisins, or dates here. Fold and gently mix in evenly. The final consistency should be a thick, but still liquidly muffin mix.
6. Place muffin wrappers in the muffin tin. If you are using a non-stick pan, this step is optional.
7. Add 1/4 cup of the muffin mix to each cup. The batter should level just under the top of the wrapper.
BAKING THE MUFFINS
1. Place the muffin tin into the heated oven.
2. Bake for 13 to 15 minutes, or until the tops are golden brown and a toothpick comes out clean. You will know they are done if you press lightly in the center and the muffin springs back to place.
3. Take them out to cool briefly. These muffins can be eaten warm, toasted, or at room temperature. Enjoy them for breakfast (perfect with chai!), as a nourishing snack, or as a healthy dessert (yes, they are kid-friendly!).
STORAGE
These muffins should be refrigerated to avoid spoilage and keep moist. They are best eaten within 2 to 3 days but will last up to 7 days refrigerated. I personally prefer to warm them in a toaster oven at about 200º to 250º (wrap in tin foil to avoid dryness) for about 10 to 15 minutes. Extras can be stored in a freezer for up to 3 months.
Try my Ayurvedic Breakfast Spice blend!
