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Tuesday, February 7, 2012

Farmer's Market Item of the Week: Sweet Potatoes

Anyone that knows me fairly well knows that I love sweet potatoes.  I use them in so many recipes and am always on the hunt for new ways to eat them.  Why do I love them so much?  Because they pack a nutritional punch containing tons of vitamin A and beta carotene along with vitamin C, potassium, and fiber.  The best part about them? Just as the name states...they're sweet!  They taste like they should be a guilty pleasure, but they're really not.  I recently stumbled upon a recipe for Sweet Potato Muffins and with a few modifications came up with a really great creation for any time of day.  Enjoy!

Sweet Potato Muffins

2 1/2 cup whole wheat flour
3/4 cup sugar
2 teaspoons baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground ginger
1/4 cup melted, unsalted butter
1/4 cup applesauce (no sugar added)
1 egg, beaten
1 cup cooked, mashed sweet potato
3/4 cup skim milk

Preheat oven to 375° F and grease 12 muffin cups.  Combine dry ingredients together in a large mixing bowl.  In a separate bowl combine melted butter, applesauce, egg, milk, and sweet potato and mix until completely combined.  Pour liquid mixture into the bowl with dry ingredients and stir until combined.  Pour muffin batter into cups and bake for 23-25 minutes.  Yields 12 muffins.

Each muffin contains:
197 calories
5 grams of protein
3 grams of fiber
5 grams of fat

In the beginning...our raw materials may not be so pretty, but they'll definitely be tasty!  Wrap potatoes in foil and bake at 400 degrees for 1 hour to 1 hour 20 minutes depending on the size of the potato.

Once the potatoes are fully cooked, scoop out the soft center or pull off the peel.  Place in a bowl and mash.

Mmmm...our finished product! 

And we can't forget a baby-friendly version of our sweet potatoes!  Depending on the age of your little one, you'll want to handle the cooked sweet potatoes differently.  For babies still eating soft foods, prepare the sweet potato as directed above.  If your child is new to solid foods, you'll want to place the cooked sweet potato in a blender and puree until smooth.  If your little tot is eating foods with a little more texture, you can simply mash the potato after it is cooked (same as above) and serve it from there. Just be sure there aren't any large chunks hiding out before you serve them.  Sweet potatoes are a favorite of ours because not only are they super easy to cook, they freeze very well, and Addison is crazy about them.  They also serve as a nice base if you want to add other veggies as your child gets into eating more combinations.
Although not as good looking as the adult version, you're sure to get rave reviews from your little one (I hope!)


  1. I can't wait to try the sweet potato muffin recipe!!! Kiera and I are crazy about muffins, and these sound delicious!!! Thank you!!

    1. Good! I hope you enjoy them, I make them almost every weekend now. In a couple months you can throw an extra potato in the oven to mash up for little Sophie

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