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This Week's Healthy Recipes

Meal #1


Savory Sweet Potato Muffins


2 cups (240g) whole-wheat pastry flour

1/2 teaspoon baking soda

1/2 teaspoon baking powder

1/4 teaspoon salt

1 teaspoon dried thyme

1 cup (200g) mashed sweet potato

2 large egg whites, lightly beaten

1/4 cup (60ml) olive oil

1/4 cup (60ml) maple syrup


Preheat the oven to 350ºF (175ºC). Line nine cups of a muffin tin with muffin papers. In a large bowl, combine the pastry flour, baking soda, baking powder, salt and thyme; whisk to mix well.

In a medium bowl, combine the sweet potato puree, egg whites, olive oil and maple syrup and whisk until smooth.

Stir the sweet potato mixture into the flour mixture until just combined.

Use heaping 1/4-cup scoops of batter to portion into the cups, dividing any extra between them. Smooth the tops if needed.

Bake for 20–25 minutes, until a toothpick inserted in the center of a muffin comes out with no wet batter clinging to it.

Cool on racks, when cooled, store tightly covered in the refrigerator for up to four days.

Serves: 9 | Serving Size: 1 muffin

Nutrition (per serving): Calories: 206; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 196mg; Carbohydrate: 31g; Dietary Fiber: 4g; Sugar: 8g; Protein: 5g