These plant-based vegan muffins use roasted sweet potatoes for a rich, sweet flavor. Wild blueberries burst with juice. A healthy, oil-free treat!
Making a Healthy, Plant-Based, Oil-Free Muffin
Traditional muffins will use refined white flour, oil, eggs, and refined sugar. While these might taste good, they aren’t very healthy. However, these plant-based muffins use whole foods ingredients to create delicious flavor.
Creating Healthy, Plant-Based Sweetness
Roasted sweet potatoes and dried pitted dates create natural sweetness and moist texture. Ground flaxseed meal replaces eggs for a vegan binder. Even more sweetness comes from the wild blueberries. The pop with a juicy sweetness — so delicious!
Whole Foods, Plant-Based Batter
Instead of white flour, these whole foods muffins use a combination of oat flour and whole wheat pastry flour. The combination helps create a satisfying texture without being too heavy. A dash of cardamom adds a bright pop of flavor, which compliments the blueberries.
Chef Katie’s Oil-Free Plant-Based Baking Tips
Oil-Free: I’m on a mission to get rid of empty calories, like those found in refined oils. This recipe skips oil and uses parchment paper to keep the bars from sticking to the pan. This makes a healthy, low-calorie recipe.
No Refined Sugar or Syrup? I’m on a mission to get rid of empty calories. These muffins don’t use any refined sugar, maple syrup, or other refined sweetener. Dried dates and roasted sweet potato provide sweetness, along with healthy fiber and essential nutrients.
Other Berries: Substitute frozen raspberries, mixed berries, or regular blueberries for the wild blueberries
Weigh Your Ingredients: For precise measuring and consistent results, always weigh your ingredients. A small kitchen scale makes this easy to do. This will save you time and give you more delicious muffins and breads.
- Medium
- Servings: 9
- Ready In: 40 minutes
- Yield: 9 muffins
Wild Blueberry Sweet Potato Muffin with Cardamom – Healthy, Plant-Based, Oil-Free, No Refined Sugar or Syrup, Vegan Baking Bread Recipe
Ingredients
- 1 ½ cups roasted sweet potato 300g
- ½ cup dried pitted dates 100g
- ½ cup plain unsweetened almond milk 4 oz
- 1 tablespoon ground flaxseed meal 6.5 g
- 3 tablespoons warm water 1.5 oz
- 1 teaspoon vanilla extract
- ¼ cup oat flour 22g
- ¾ whole wheat pastry flour 90g
- ½ teaspoon baking soda
- ½ teaspoon baking powder
- ½ teaspoon ground cardamom
- ¼ teaspoon salt
- ½ cup frozen wild blueberries thawed (140g)
Instructions
To cook the Sweet Potato:
- Ahead of time, roast a big sweet potato at 425F for about 1 hour, or until completely soft. You can also microwave on “potato” setting, for about 6-8 minutes. Let cool completely before using in this recipe.
- When ready to make the muffins, preheat your oven to 350F. Line 9 muffin cups with parchment liners.
To make the flax “egg”:
- In a small bowl, combine the ground flaxseed meal and 3 tablespoons warm water. Let sit 5 minutes, until you reach a gooey, “egg-like” consistency.
To make the wet mixture:
- In a blender, combine the dates, almond milk, and vanilla. Puree until smooth.
To make the dry mixture:
- In a large bowl, combine the oat flour, whole wheat pastry flour, baking soda, baking powder, ground cardamom, and salt. Use a whisk to sift the ingredients together.
To make the Wild Blueberry Sweet Potato Muffin batter:
- Pour the blended wet mixture into the bowl with the dry ingredients. Add the flax egg. Stir until combined. Add the wild blueberries. Gently fold into the batter.
- Portion the batter into the muffin cups. Bake at 350F for 22-25 minutes, until golden brown on top and a toothpick can cleanly be inserted and removed.
- Remove from the oven and let cool 10 minutes. Transfer to a wire rack to cool completely. Store in the refrigerator for up to 7 days. Freeze for longer.
- Yield: 9 muffins
Notes
Nutrition Facts
Serving size: 1/9 of a recipe (1 muffin)
Amount Per Serving
Calories 112.99
Calories From Fat (7%) 8.03
% Daily Value
- Total Fat 0.94g 1%
- Saturated Fat 0.13g <1%
- Cholesterol 0mg 0%
- Sodium 179.53mg 7%
- Potassium 287.16mg 8%
- Total Carbohydrates 24.84g 8%
- Fiber 3.83g 15%
- Sugar 8.54g
- Protein 2.75g 6%
- Calcium 6.9mg <1%
- Iron 44.99mg 250%
- Vitamin A 6412.48IU 128%
- Vitamin C 0mg 0%
Shopping and Gear List
- Bob’s Red Mill, Pastry Flour, Whole Wheat, 5lb
- Arrowhead Mills Flour Oat Organic, 16 oz
- Spectrum Essentials Organic Ground Flaxseed, 24 Ounce
- Terrasoul Superfoods Organic Deglet Noor Dates (Pitted), 2 Pounds
- Standard Paper Cupcake Liners / Baking Cups, 60-ct / Box (Pack of 4)
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