This Sunday (5th April) I’ll be launching my Sunday Sessions in which via ZOOM we will be connecting, cooking and collaborating. I’ll be discussing different regions of the world in which people live the longest and healthiest lives.
We kick off with Okinawa. Using the richly nutritious and versatile sweet potato to make vegan muffins, we’ll be using the recipe below so gather the ingredients, get your sweet potatoes in the oven and pour yourself a glass of something relaxing. Your kitchen will fill with soothing aromas, we’ll talk through how to get this recipe started, pop it in the oven and then chat through the whys and wherefores of this incredible region whilst waiting for our muffins to bake.
Recipe Sunday 5th April –
I advise you to gather ingredients well in advance. Measure out the ingredients below. This involves baking sweet potato so allow plenty of time. Together we will combine the ingredients and pop in the oven so we can move on to discussing the humble sweet potato as the wonderful aromas fill your kitchen. So please complete steps 1 and 2 before the session starts.
You will need muffin liners/cases and a muffin tin. Makes 12 muffins. Ingredients can be adapted.
Sweet Potato Breakfast Muffins
Ingredients
2 1/2 cups sweet potatoes cooked and mashed
3/4 cup plant-based milk from carton (not canned) works well with coconut
1/2 teaspoon vanilla extract
1 1/2 cups whole wheat flour/GF flour (whatever you can find) 1/2 cup coconut sugar (or use normal sugar)
3 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon of cardamom seeds 1 pinch salt
Almond (other nut butter) butter for topping
Instructions
Preheat the oven to 170 C/350°F and add muffin liners to a muffin tin.
Place the cooked mashed sweet potatoes with the plant milk and vanilla extract in a blender and blend until smooth and consistent.
In a large bowl, combine the flour, sugar, baking powder, cinnamon, cardamom seeds and salt. Transfer the sweet potato mixture from the blender to the bowl of dry ingredients. Stir with a wooden spoon until combined
Spoon batter into muffin tins until filled to the top. Then add a teaspoon of almond butter onto the centre of each muffin and gently swirl around with a toothpick or knife.
Bake in the preheated oven for 25-30 minutes, or until a toothpick inserted inside comes out clean
Allow them to cool for 15-20 minutes before cutting them open.
Notes
Storage: Store any leftovers in an airtight container with a paper towel under them to absorb any moisture. They will last about 4-5 days in the fridge. Muffins can be frozen for up to 3 months.
Substitutes: Do not fret if you don’t have the exact ingredients. Here are some common substitutes that would work well in this recipe. Instead of coconut milk, you can use any other plant-based milk or regular milk. Use any all-purpose flour To make this gluten-free, use an all-purpose gluten-free flour mix. BUT do not substitute only almond flour or only coconut flour. Doesn’t work well. Replace coconut sugar with other types of granulated sugar
Equipment: you can mix the wet batter in any blender. The blender needs to be capable of pulverizing the cooked sweet potato without any chunks of it leftover.
Nutrition: Please note that the nutrition label provided is approximate. It will vary based on the specific ingredients you use. The nutrition value is for one serving without the nut butter topping.
