There is something great about Muffins, they really easy to make, they are great as a quick breakfast with a hot cuppa, or just enjoy them as a snack any time of the day. These Gluten Free Sweet Potato Muffins w/ Tumeric are delicious and so good for your gut.
They are packed with fiber-rich sweet potato, resistant starch, just like our Cassava and Green banana flour pancakes. Rich in gut healing spices like Turmeric and Ginger, all that is topped off with the yummy flavour of orange zest!
Why Should We Avoid a Diet High in Grains and Gluten?
In recent times grains have become a controversial food. In fact, modern grains aren’t the same as they used to be a few hundred years ago, or even a few decades ago! Let's take a quick walk back in time to see how grain has changed.
The modern mill began production in the mid 19th century, and that is when grain began to transform from its pure origin. Before this new process of milling began, grains and wheat were ground in their whole form, often with stones (stoneground), therefore the flour still contained all the vital components that made it a nutritious whole grain.
The new mills made it possible to separate the parts of the whole grain so they could use just the starchy endosperm, and by doing this were able to create a cheap and refined white flour. This is similar to flour you can buy today.
Because these 'modern' refined flours no longer contained the germ and bran, they have a longer shelf life. Although they are now able to last longer, they sadly contain very little nutrients. The nutritional value is now so low that manufacturers have to “enrich” wheat and other flours with synthetic nutrients.
Refined grain is so widely available today and is found is so many foods, especially remade meals and fast foods, frequent consumption can lead to obesity, blood sugar imbalances, mood changes, heart disease, and inflammatory diseases.
Grains have become a lot harder for us to digest because of this refining process, and possibly as because of the way these grains are grown today.
The grains and flours we consume are significantly different from the ones our grandparents and great-grandparents consumed, they are also prepared in a completely different way. This could very well explain why there is a dramatic increase in allergies and intolerance issues toward grains.
Back in the day grains were prepared using a variety of methods that maintained the purity of it as well as the nutrients it contained - methods such as: soaking, sprouting and fermenting. These methods make the nutrients in grains more available to the human body and reduce the phytates that can bind to minerals in the body. Many studies support the nutritional benefits of this traditional preparation.
So How Can I Avoid Grains?
Here are a few tips we love, it may take a little time to adjust when cutting the over-consumption of refined grains out but we promise the benefits far our way the challenges:
- Use alternative flours in cooking and baking. We love Cassava Flour as it is a Resistant Starch, plus it tastes delicious. As well as Almond and Coconut Flour.
- Even though we all may consume grain on occasion, don't make it a staple part or key ingredient in your diet. Rather be sure include a wide variety of vegetables and fruits, healthy proteins, and beneficial fats in your whole family's diets - kids included, if they start with a healthy diet from young they will grow up to love those foods instead.
- Substitute grains and glutens were possible by replacing them with vegetables - choose Zucchini Noodles and Cauliflower Rice instead.
While we know some people may be able to consume grains without suffering from the effects of intolerances or allergies, many do, and we hope this post will help you and your gut to feel much better when avoiding them.
Without further ado... I hope that you enjoy these Grain & Gluten Free Sweet Potato Muffins 🙂Print
⅔ cup mashed sweet potato (to make sweet potato mash, just roast one sweet potato, skin on, in a 180C oven for an hour, or until squishy to touch. Let cool and scoop out the orange flesh)
Zest of 1 orange
½ cup unsalted nut butter of choice
3 free range eggs
2 tablespoon honey
1 tablespoon coconut oil, melted
1 teaspoon vanilla extract
1 tablespoon apple cider vinegar
1 tbsp turmeric
1 tbsp ginger
⅓ cup green banana flour
⅓ cup cassava flour
½ teaspoon of baking powder
- Preheat oven to 180C. Line a muffin pan.
- In a mixing bowl, stir together all wet ingredients until very smooth.
- In another mixing bowl, stir together all dry ingredients until well combined.
- Add dry ingredients into wet, mixing until no clumps remain.
- Spoon into muffin tin of choice. These won't rise a ton, so really mound the batter on to get that gorgeous muffin top.
- Bake for 15 - 20 minutes for mini muffins or 30 - 45 minutes for larger ones, or until the tops are golden brown and a toothpick inserted in the center comes out clean.
- Store in an airtight container in the fridge. Makes 30 mini muffins.