Sweet Potato and Spice Muffin at foodious.com

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Sweet Potato and Spice Muffin

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1.7 hours

6 servings

Adjust servings

Yields 12 muffins

dairy-free

gluten-free

(?)

Has gluten from:

baking powder
baking soda

kid friendly

has meat

has pasta

has seafood

mediterranean

vegan

vegetarian

pescatarian

paleo

(?)

Not paleo due to:

maple syrup
gluten-free all-purpose flour
baking powder

This recipe has no customizations.

Nutrition to Balance

This recipe has Sugar as 79.4% (as a percentage of RDA).

You'll likely need to take this into account today to balance out your diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 2.1% of RDA
• Calories: 54.5% of RDA
• Carbs: 27.9% of RDA
• Fat (total lipid): 30.8% of RDA
• Fiber: 37.0% of RDA
• Fructose: 1.0% of RDA
• Protein: 3.1% of RDA
• Sodium: 47.8% of RDA
• Sugar: 79.4% of RDA

• Vitamin A (IU): 75.7% of RDA
• Vitamin B6: 2.5% of RDA
• Vitamin C: 1.0% of RDA
• Iron: 3.6% of RDA
• Magnesium: 7.0% of RDA
• Manganese: 46.1% of RDA
• Niacin: 1.4% of RDA
• Potassium: 10.4% of RDA
• Zinc: 5.3% of RDA

If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.

Whether this matters for your diet depends mostly on what other foods you consume today.

MACROS

Carbohydrate

76.8

Calories

1091

Fiber

10.3

Iron

0.684

Protein

3.48

Sodium

645

Sugars

24.8

Fat (total lipid)

18.8

MAIN RECIPE INGREDIENTS

Amount

Measure

Adjust

Ingredient

whole

sweet potato

1/2

cups

olive oil

1/2

cups

unsweetened almond milk

3/4

cups

maple syrup

tsp

vanilla extract

cups

gluten-free all-purpose flour

*SEE NOTE*.

tsp

baking powder

tsp

baking soda

1/2

tsp

sea salt

1 1/2

tbsp

Chinese Five-Spice Powder

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INGREDIENTS FOR: CHINESE FIVE SPICE POWDER

Amount

Measure

Ingredient

tsp

cinnamon (ground)

ground.

tsp

cloves (ground)

tsp

fennel seed

ground.

tsp

star anise

ground.

tsp

ground pepper

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PREPARATION

PREPARING THE SWEET POTATO

Preheat oven to 400 F.

Prick the sweet potato a few times with a fork or pairing knife and place on a baking sheet or in a baking dish.

Bake the potato until soft or when a pairing knife can cut through with no resistance. This takes ~1 hour.

Set the sweet potato aside and let it cool completely. Leave oven on but reduce to 350 F.

PREPARING THE BATTER

Peel the sweet potato once it is cool and discard the skin.

Mash the potato flesh in a mixing bowl with a fork. Whisk in the olive oil, almond milk, maple syrup, and vanilla into the sweet potato.

In a separate bowl, whisk together the flour, baking powder, baking soda, Chinese five spice powder, and salt.

Fold the dry ingredients into the wet ingredients.

BAKING THE MUFFINS

Line a 12-cup muffin tin with liners and evenly distribute the batter among the cups.

10.

Bake in the preheated oven for 20-25 minutes, or until a toothpick comes out clean.

11.

OPTIONAL: You can brush the tops with extra maple syrup during the last 5 minutes for an added sweetness if desired.

12.

Let the muffins cool on a wire rack before serving.

DEPENDENT RECIPES:

Chinese Five Spice Powder

This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.

NOTES, TIPS, TRICKS, HINTS, ETC:

If the gluten-free flour does not contain xanthan gum, add 1 teaspoon

THIS RECIPE CAN BE CUSTOMIZED

Make it Gluten Free!

A gluten-free variant of this recipe can be made. Just make the following substutions: gluten-free baking powder for baking soda and gluten-free baking powder for baking powder.

Make it Wheat Free!

A wheat-free variant of this recipe can be made. Just make the following substutions: gluten-free baking powder for baking soda and gluten-free baking powder for baking powder.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 1091

Protein 3.48 g

Carbohydrates 76.8 g

Iron 0.68 mg

Fiber 10.3 g

Calcium 20.6 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.