Wild Blueberry Sweet Potato Muffins with Cardamom – Oil-Free, No Refined Sugar or Syrup

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Wild Blueberry Sweet Potato Muffin with Cardamom – Healthy, Plant-Based, Oil-Free, No Refined Sugar or Syrup, Vegan Baking Bread Recipe

Medium |  Servings: 9 |  Ready In: 60 minutes |  Yield: 9 muffins

Wild blueberries and cardamom flavor this healthy vegan recipe.  Roasted sweet potato provides natural sweetness and moisture to keep these plant-based muffins free of refined sugars and oil-free.  Whole grain oat flour and whole wheat make these healthy enough for a quick breakfast, and satisfying enough for a weekend brunch.

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)

Procedure

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 wet mixture:  In a microwave-safe container, combine the dates, almond milk, and vanilla. Microwave 80-90 seconds, to soften the dates.  Set aside and let cool.

To make the flax “egg”: In a small dish, 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 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:  When the wet mixture has cooled, add the sweet potato puree and flax egg to it.  Use an immersion blender (or food processor) to puree.  Puree until smooth.
Pour the wet mixture into the bowl with the dry ingredients. Stir until combined. Add the wild blueberries. Stir just until combined.

Portion the batter into the muffin cups.

Baked at 350F for 20 minutes, until golden brown on top and a toothpick can cleanly be inserted and removed.

Let cool 10 minutes before serving or storing.

Yield: 9 muffins

Wild Blueberry Sweet Potato Muffin with Cardamom – Healthy, Plant-Based, Oil-Free, No Refined Sugar or Syrup, Vegan Baking Bread Recipe

Chef Katie’s Tips

Oil-Free Baking: Parchment paper liners and silicon baking pans are the trick for baking that doesn’t require you to spray the pan. Even just a light coating of cooking spray adds empty calories and greasy fat.

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.

 


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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