Baked Sweet Potato Muffins with Flax Seed
- Suitable for diets:
- High-Fiber
- Vegetarian
Why Diabetes Friendly?
- High in Fiber: Both flax seed and oat bran are excellent sources of fiber, which can help in managing blood glucose levels by slowing the absorption of sugar.
- Omega-3 Fatty Acids: Flax seeds are rich in omega-3s, which are beneficial for heart health—a significant consideration for individuals with diabetes.
- Complex Carbohydrates: The use of whole wheat flour and sweet potato adds complex carbohydrates, which have a more gradual impact on blood sugar levels compared to refined carbs.
Ingredients
- whole wheat flour 1½ cup
- flaxseed (ground ) ¾ cup
- oat bran ¾ cup
- brown sugar (if you are being extra careful, lessen the sugar a bit or use Splenda) ½ cup
- baking soda 2 tsp
- baking powder 1 tsp
- salt ½ tsp
- cinnamon 2 tsp
- apple (peeled, cored and shredded*) 2
- sweet potato (cooked and peeled**) 1 large
- almond milk (unsweetened, or skim milk) ¾ cup
- egg (beaten (if you want you can put 4 whites)) 2
- vegetable oil (or melted coconut oil) 2 tbsp
- vanilla extract 1 tsp
Cooking Tips
- Sweet Potato Preparation: For a smoother texture, mash the cooked sweet potato thoroughly before mixing it into the wet ingredients.
- Sugar Alternatives: If you're reducing sugar intake, consider using a sugar substitute like Splenda or reducing the amount of brown sugar and compensating with natural sweeteners like stevia or monk fruit extract.
- Oil Substitutions: For a healthier fat option, melted coconut oil is a great alternative to vegetable oil, offering a slight coconut flavor and additional health benefits.
- Vegan Adaptations: Substitute the eggs with flax eggs (1 tbsp ground flaxseed mixed with 3 tbsp water per egg) and ensure the use of almond milk or another non-dairy milk to make these muffins vegan-friendly.
Instructions
- Prepare 2 muffin trays (however, you will only need 18 cups) by spraying them with vegetable oil spray.
- Preheat oven to 350ºF.
- In a large bowl, combine all dry ingredients (flour through cinnamon).1½ cup whole wheat flour, ¾ cup flaxseed, ¾ cup oat bran, ½ cup brown sugar, 2 tsp baking soda, 1 tsp baking powder, ½ tsp salt, 2 tsp cinnamon
- Mix the grated apple to the dry mixture. Make sure it is really mixed up (hands are the best tools) so that the apple shreds get coated with the flour mixture.2 apple
- In another bowl or the measuring cup that you are using to measure the milk, mix together the milk, eggs, oil and vanilla. Add the sweet potato, and make sure the sweet potato is well mixed into the wet mixture. Add this to the flour apple mixture. Mix well with spatula or wooden spoon without over mixing.¾ cup almond milk, 2 egg, 2 tbsp vegetable oil, 1 tsp vanilla extract, 1 large sweet potato
- Spoon into the prepared muffin tins.
- Bake for 15-20 minutes.
FAQ
Can these muffins be frozen for later use? Yes, these muffins freeze well. Allow them to cool completely before wrapping them individually in plastic wrap or placing them in a freezer-safe bag. They can be reheated in the microwave or oven.
Is it possible to use gluten-free flour? Absolutely. To make these muffins gluten-free, substitute the whole wheat flour with a gluten-free all-purpose flour blend in a 1:1 ratio. Be mindful of the texture, as gluten-free flours may absorb moisture differently.
Can I add nuts or dried fruit? Yes, you can customize these muffins by adding nuts like walnuts or pecans, or dried fruits such as raisins or cranberries, to the batter. Just mix them in with the dry ingredients to prevent them from sinking to the bottom.
How can I tell when the muffins are fully baked? The muffins should be ready in 15-20 minutes. They're done when a toothpick inserted into the center of a muffin comes out clean or with a few moist crumbs attached. Keep an eye on them to prevent overbaking, which could dry them out.
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