Sweet Potato and Orange Muffins

Name: Sweet Potato and Orange Muffins
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 12 servings
Ingredients: 2/3 cup Wheat Flour (All-Purpose, Enriched); 2/3 cup Whole Wheat Flour (Unenriched); 3/4 cup, mashed cooked Sweet Potatoes; 2/3 cup Orange Juice (No Pulp); 1/3 cup, packed Brown sugar; 1 large Egg (Whole, Raw); 1/4 cup, grated Carrots (Mature); 1 1/2 teaspoons Baking powder; 1 1/4 teaspoons Baking soda; 3/4 teaspoon Ground cinnamon; 1/4 teaspoon Ground nutmeg; 3/4 teaspoon Vanilla extract

Sweet potato and orange muffins with very little added sugar — about 100 calories each.

100kcal per serving

2.7gprotein

20.7gcarbs

0.8gfat

209 mgsodium

Sodium is calculated without salt added to taste.

Per 1 serving of 12 — 1 muffin. Estimated; may vary.

Prep10 min

Cook20 min

Total30 min

Makes12 servings

DifficultyMedium

Muffins sweetened mostly by mashed sweet potato and orange juice, with a third of a cup of brown sugar across the whole tin. Each muffin is about 100 calories with 2.7 g protein, and the crumb is moist enough that it needs no butter or oil at all.

The mixing is what makes or breaks them. Dry goes into wet and gets folded a dozen strokes at most, until the flour disappears and no further. A smooth batter here means gluten has developed, and the muffins bake up rubbery with long tunnels through the middle.

They freeze well, so the tin of twelve is worth making even for one or two people: wrap them singly and thaw overnight. Grated carrot is optional, orange zest sharpens the citrus, and pineapple juice works when you have no orange juice.

Ingredients

Amounts below make 12 servings, one serving is 1 muffin.

Wheat Flour (All-Purpose, Enriched)2/3 cup (83 g)
Whole Wheat Flour (Unenriched)2/3 cup (80 g)
Sweet Potatoes3/4 cup, mashed cooked (191 g)
Orange Juice (No Pulp)2/3 cup (165 g)
Brown sugar1/3 cup, packed (73 g)
Egg (Whole, Raw)1 large
Carrots (Mature)1/4 cup, grated (28 g)
Baking powder1 1/2 teaspoons (7 g)
Baking soda1 1/4 teaspoons (6 g)
Ground cinnamon3/4 teaspoon
Ground nutmeg1/4 teaspoon
Vanilla extract3/4 teaspoon

Cook’s tips

Fold the batter no more than ten or twelve strokes. Overmixing develops the wheat flour and gives you tough, tunnelled muffins.
Mash the sweet potato while hot and let it cool before it meets the egg, or the egg will start to set in the bowl.
Cool the muffins completely before they go in a container; sealing them warm traps steam and they turn sticky and mould within two days.
Contains: eggs, wheat (all-purpose and whole-wheat flour).
For dairy-free there is nothing to change — the recipe uses no milk or butter. Canned pumpkin puree substitutes one-for-one for the sweet potato.

Method

Wash your hands and all surfaces before you start.
Heat the oven to 400°F and grease a 12-cup muffin tin or line it with papers.
Whisk the two flours, baking powder, baking soda, cinnamon and nutmeg in a medium bowl.
In a second bowl mix the mashed sweet potato, brown sugar, egg, orange juice, grated carrot and vanilla until smooth.
Tip the dry mix into the wet and fold just until no dry flour shows. The batter stays lumpy.
Fill each cup three-quarters full and bake 20 minutes, until the tops brown and spring back when pressed.
Cool 5 minutes in the tin, loosen the edges, then cool fully on a rack.
Store airtight at room temperature for 3 days or freeze for up to 3 months.

More to cook