Paleo Sweet Potato Muffins from Tessa, The Domestic Diva

Paleo Sweet Potato Muffins from Tessa Simpson The Domestic Diva

Paleo Sweet Potato Muffins from Tessa, The Domestic Diva

Next up with a muffin recipe in our March Muffin Madness series is Tessa, also known via her blog as Tessa, The Domestic Diva. Tessa focuses on making family foods as healthy as possible. She says that real food is her obsession. She has learned to cook without the major allergens and adapt to other special dietary needs, so she says there’s something for everyone on her blog:  recipes that are gluten free, casein free, vegan, paleo, sugar free, and more. Even better, Tessa is “always willing to help you tweak things to YOUR tastes and dietary needs!” Last, but not least, be sure to visit Tessa on Wednesdays when she co-hosts Allergy-Free Wednesdays, an event featuring a wonderful variety of allergy-free recipes and posts, including gluten-free recipes and posts on living gluten free, healthy, paleo, and more.

Tessa Simpson Tessa Domestic Diva

Enjoy today’s recipe in our series (see the whole line-up of bloggers, blogs, and muffin recipes here) with Tessa’s helpful baking guidance and be sure to leave a comment on today’s post to enter the MMM giveaway that will be conducted on March 31 and includes three different muffin pans (mini 24-cup, steel 12-cup, or cast iron 6-cup), an immersion blender, a spiral vegetable slicer, an electric pressure cooker, a 12-cup food processor … AND … hold on to your hats! … a Blendtec! Yes, the folks from Blendtec have jumped in to sponsor the MMM giveaway by giving their much loved all-in-one-kitchen appliance as the Super Grand Prize! Don’t you just love all these items? Every comment in the series will be an entry for the final giveaway, so I you’re missed some posts, take a moment and visit them and leave a single comment on each to get in the maximum number of entries. (FYI: You can also check out all the prizes on the sidebar right beside this post.)

gfe-march-muffin-madness-225

Tessa’s Favorite Ingredients for Paleo, Vegan, and Nut-Free Baking and the Why on Roasted Sweet Potatoes

The recipe Tessa is sharing with us today—Paleo Sweet Potato Muffins—is grain free, paleo, and vegan. Those three don’t often go together. (Stacy and Matt of Paleo Parents also emphasized that fact when they shared the grain-free, paleo, and vegan status of their Chunky Monkey Muffins earlier in our series.)

As Tessa points out, while eggs are often the key to successful grain-free baking because they add needed structure, the problem is that “lots of people with compromised guts can’t do eggs OR nuts OR grains!” She adds that there are some special ingredients that she uses to create paleo, egg-free, and nut-free recipes. The following ingredients are her favorites for creating recipes like her Paleo Sweet Potato Muffins, which she says are “soft with a denser crumb; feels like a meal in the mouth!”

~ Coconut Butter (use her directions to make your own if you’d prefer)

~ Whole Psyllium Husks (they help with binding egg-free baked goods)

~ Coconut Flour (which she describes as grain free, nut free, and a great flour to cook with, but notes that it’s totally unique in its behavior).

Finally she emphasizes that roasted sweet potatoes should be used in this recipe. Why roasted sweet potatoes? Tessa explains:

“Nothing compares to a roasted sweet potato….not boiled, not blanched, not steamed!  Roasting brings out the maximum sweetness which is why this recipe can use so little sweetener.  Will any mashed squash or sweet potato work?  Sure…but know it WILL change the end flavor, and you may need to add additional sweetener in the form of stevia or palm sugar to make it good! 

TO ROAST YOUR SWEET POTATOES:  Simply scrub your sweet potato clean, prick all over with a fork, and bake in 350 degree oven for about an hour until some of the sugars are seeping out of the holes!  It should be uber soft and deflated looking when it comes out of the oven and deflates!  I make multiple potatoes at once and use them in smoothies or other treats (pureed with coconut milk…swoon!)”

Tessa’s Paleo Sweet Potato Muffins Recipe

Paleo Sweet Potato Muffins from Tessa Simpson The Domestic Diva

Paleo Sweet Potato Muffins from Tessa, The Domestic Diva
Author: 
Recipe type: Breakfast, Dessert
Prep time: 
Cook time: 
Total time: 
Serves: 12
 
Ingredients
  • ½ cup ROASTED sweet potato (see notes)
  • ¼ cup dates (about 5 medjool dates, or abut 2.5 ounces)
  • ¼ cup non-dairy milk of choice (I use coconut milk)
  • ¼ cup coconut butter
  • 3 tablespoons coconut oil, softened
  • 2 tablespoons palm sugar (optional..you can omit for a Whole 30 option, or add more if you want!)
  • 2 tablespoons psyllium husks
  • 2 teaspoons vanilla extract
  • 6 tablespoons coconut flour
  • 1½ teaspoon baking powder (grain free)
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon (optional)
Add-In Options: orange zest, chocolate chips, cranberries, raisins, toasted nuts.
  • ⅛ teaspoon sea salt
Instructions
  1. Preheat oven to 350 degrees.
  2. Place the dates, milk, coconut butter, and coconut oil in a pan and simmer gently a couple of minutes to soften the dates.
  3. Add the date mixture and sweet potato to the bowl of a food processor and puree until smooth.
  4. Add in the remaining ingredients and pulse until well mixed. Batter will be very thick.
  5. Use your hands to grab a golf ball size piece of dough, and roll gently in your hands to form a ball.
  6. Place the balls into a greased mini muffin tin.
  7. Bake for 18 minutes, or until a toothpick inserted in the middle comes out clean.
  8. These will keep for several days on the counter in an airtight container.
Notes
TO ROAST YOUR SWEET POTATOES: Simply scrub your sweet potato clean, prick all over with a fork, and bake in 350 degree oven for about an hour until some of the sugars are seeping out of the holes! It should be uber soft and deflated looking when it comes out of the oven and deflates! I make multiple potatoes at once and use them in smoothies or other treats (pureed with coconut milk…swoon!)

 This post is linked to Gluten-Free Tuesdays, Gluten-Free Wednesdays, Gluten-Free Fridays, Whole Food Fridays.

Shirley
Not just gf, but gfe!

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Comments

71 Responses to “Paleo Sweet Potato Muffins from Tessa, The Domestic Diva”

  1. Tessa@tessadomesticdiva on March 3rd, 2014 9:15 pm

    Thanks again Shirley for a chance to share!

  2. Tori on March 3rd, 2014 9:19 pm

    Interesting I wonder if they taste like pumpkin.

  3. Cheryl Harris on March 3rd, 2014 10:22 pm

    oh wow, these look awesome. I’ve never used psyllium husks but this may motivate me to go get some!

  4. Susan on March 4th, 2014 11:44 am

    These look yummy-and sound perfect to combat the sub zero temps outdoors!

  5. jacqlin cannon on March 4th, 2014 1:46 pm

    These look like a yummy option for our whole 30 plan. Thanks for sharing!

  6. Cassidy @ Cassidy's Craveable Creations on March 4th, 2014 4:59 pm

    These look great! I’m really amazed at the grain free recipes that are also egg free!!!

    -Cassidy

  7. Chrystal in Canada on March 4th, 2014 6:52 pm

    sounds great. thanks for the nut-free recipe! in my end of the world almond flour is so pricey and a lot of paleo recipes demand it :)

  8. Sharon on March 4th, 2014 10:35 pm

    I love Shirley’s sweet potato biscuits and will try these next time I have leftover roasted sweet potato

  9. julie on March 5th, 2014 9:04 pm

    I have never heard of psyllium husks-(thanks for including a link)I am definitely keeping this recipe!

  10. Janis S on March 6th, 2014 1:25 am

    Interesting recipe – I’ve never used sweet potatoes like this!

  11. Bonnie on March 6th, 2014 9:03 am

    These look awesome and so nutritious!

  12. Laureen on March 6th, 2014 9:46 pm

    My son loves sweet potatoes… I’d like to try this with dark chocolate chunks and sea salt. Looks really interesting!

  13. Jacqui on March 6th, 2014 10:06 pm

    The sweet potato muffins look delicious! I’m glad you included the note about the importance of roasting the sweet potatoes. I’ll admit I’m a shortcut cook – I probably would have thrown the potato in the microwave. I also like the addition of coconut butter – it’s my new favorite treat :)

  14. Janet G on March 7th, 2014 12:26 am

    Well there goes my weekend ;)
    I said I’d make some muffins if I found a great recipe, they’re a hit and more have been requested =)

  15. Bri on March 7th, 2014 1:58 pm

    I’m always a fan I using veggies in muffins. Plus dates?! Yum!

  16. Lindsay Ham on March 7th, 2014 4:45 pm

    I can never eat enough food that deals with sweet potatoes! These just sound so great! Good thing I have more than enough sweet potatoes floating around my kitchen!

  17. Sarah on March 7th, 2014 6:44 pm

    Yum, they look delish!

  18. Jamie Smith on March 7th, 2014 7:07 pm

    Gonna make this weekend….

  19. Sheila S on March 7th, 2014 10:29 pm

    I love roasted sweet potatoes-I need to try these!

  20. Lorri T on March 7th, 2014 11:24 pm

    Yum!

  21. Kristen on March 7th, 2014 11:43 pm

    Mmm… sweet potato. :)

  22. Karen on March 8th, 2014 1:51 pm

    I have fallen in love with sweet potatos this year. Can’t wait to try these.

  23. Amanda (amethystjean) on March 8th, 2014 4:36 pm

    I just made double chocolate pumpkin muffins, so these are an obvious choice for me. The pumpkin made the others thick, moist and fudgy as I imagine the sweet potato will too.

    • Tessa@tessadomesticdiva on March 8th, 2014 11:18 pm

      Funny Amanda…I just posted a double chocolate paleo egg free muffin this last week too! Which recipe did you use?

  24. Linda S on March 8th, 2014 7:33 pm

    These sound great, although I’ve never tried psyllium husks before & am wondering if they are absolutely necessary in the recipe, as there seems to be adequate fiber already? Will have to try these!

    • Tessa@tessadomesticdiva on March 8th, 2014 11:19 pm

      The psyllium husks are for binding Linda, so yes, they are necessary. I bet an egg could work, and another reader tried with chia seed meal with success too!

  25. Emily on March 9th, 2014 12:40 am

    I love using sweet potato in baked goods! These sound awesome!

  26. mysweetiepiepie on March 9th, 2014 11:51 am

    I’m going to make these for the hubby, I know he’d love them.

  27. Venessa F. on March 9th, 2014 2:47 pm

    I love sweet potatoes. Thanks for the awesome recipe!

  28. insiya on March 10th, 2014 4:43 am

    Pretty interesting! I have heard of sweet potatoes in smoothies but muffins, first time.

  29. Carina on March 10th, 2014 3:30 pm

    These sound yummy, I love sweet potatoes!

  30. Jeanne on March 10th, 2014 4:36 pm

    Yea! It’s so hard to find a recipe without eggs that has coconut flour. I will try them as soon as I finish my detox (no dates right now).

  31. Elise Braverman-Plotkin on March 10th, 2014 7:32 pm

    I actually have psyllium husks in my frig. Can’t wait to make these.

  32. Laura O| Petite Allergy Treats on March 11th, 2014 9:29 pm

    Hi Tessa! These look fabulous! My kids love anything with sweet potato. Can I substitute psyllium powder instead of husks? I bought the powder awhile back but haven’t tried it yet. I’ll have to substitute for the coconut (my son is allergic) too.

    Thanks for sharing!

    Laura O |Petite Allergy Treats

    • Tessa@TessaDomesticDiva on March 11th, 2014 10:30 pm

      Hi Laura! Psyllium powder WILL work, however you will need less…try 2 teaspoons-1 tablespooon

  33. Heather on March 12th, 2014 9:04 pm

    I need to look more into using dates in baking, this looks like a good place to start!

  34. clarissa west on March 12th, 2014 10:38 pm

    Would be something my allergy kiddos would love!

  35. Andrea Padgett on March 12th, 2014 11:35 pm

    They look really good…. I like pumpkin better than sweet potatoes but may have to give these a try.

  36. Teufelchen on March 13th, 2014 1:56 am

    I love sweet potatoes, I love Muffins, so I guess I will love these two

  37. Bev maiers on March 13th, 2014 8:36 am

    Looks good. I’ve never used psyllium husks before. I’m going to have to do some research. :)

  38. Laurel on March 13th, 2014 10:52 am

    You had me at sweet potato – and, since there is one,only one, psyllium husks, thing I need to change I’m pretty sure these will be my new favorite blondies. Yum, yum, yum.

  39. Terisa on March 13th, 2014 4:22 pm

    Oh these sound so good

  40. Mary Tokar on March 14th, 2014 12:12 am

    I love sweet potatoes!

  41. Susan on March 15th, 2014 11:23 am

    Wow! I never thought of roasting the sweet potato before using it in recipes. Thank you, Tessa, for your recipe!

  42. Donna B on March 15th, 2014 10:26 pm

    Great giveaway! Thanks for all of these great recipes!

  43. patricia on March 15th, 2014 10:51 pm

    I have not really done the paleo diet as yet. But these sound very interesting. I may have to try it.

  44. Christa on March 16th, 2014 10:58 am

    Never thought about adding orange zest to sweet potatoes! That should be an awesome addition and variation to traditional recipes! Great idea!

  45. Lisa Rago on March 18th, 2014 1:20 pm

    Guess I need to get some sweet potatoes and roast them. Love the idea of keeping some already cooked on hand.

  46. Katie on March 18th, 2014 1:27 pm

    Sweet potatoes are one of my very favourite foods…put them in a vegan muffin and wow! Looking forward to trying these out!

  47. Mary Hall on March 19th, 2014 10:48 pm

    These are SO good!

  48. Kinsey on March 20th, 2014 1:23 am

    these look amazing!!!

  49. Heather on March 20th, 2014 3:23 pm

    Sweet potatoes has recently become my new favorite food. Can’t wait to try out this new recipe.

  50. Linda on March 21st, 2014 1:56 pm

    What an interesting combination. Can’t wait to try these. Thanks.

  51. Kay on March 22nd, 2014 12:01 am

    These look so good!

  52. Vicky on March 22nd, 2014 2:17 pm

    Tessa’s recipes are always fantastic AND very reliable! These look awesome!

  53. Helen V on March 22nd, 2014 6:31 pm

    Sounds great!

  54. Jillian on March 25th, 2014 8:39 am

    Mmmm these look delicious! I can’t wait to make them!

  55. Erin on March 25th, 2014 3:30 pm

    Looks good

  56. Mackenzie on March 26th, 2014 11:26 am

    I’m diagnosed with Celiac, my little brother has nut allergies. So finding a good recipe that does not have nuts proved a challenge at first! Cannot WAIT to try these out :) I think my little brother will love them… #marchmuffinmadness is my favorite!

  57. Wendy on March 28th, 2014 8:43 pm

    Is there a substitute for the psyllium husks? Sounds so healthy.

    • Tessa@TessaDomesticDiva on March 28th, 2014 10:08 pm

      i had a reader use chia meal with a similar recipe with success…they will be softer, but should work.

  58. Lewann Rice on March 29th, 2014 11:31 pm

    We love sweet potatoes! We will be making these soon.

  59. Tracy Mann on March 31st, 2014 1:10 am

    Must conquer the hunt for a psyllium husk… Lol. Because imma need to make these!

  60. Carrie on March 31st, 2014 10:20 pm

    I love the flavor of sweet potatoes!

  61. Melanie Binkley on March 31st, 2014 10:27 pm

    total yum!

  62. Lori Lewis on March 31st, 2014 10:52 pm

    To be honest, the name of these muffins isn’t appetizing but the photo sure is! I think I will bookmark this recipe & make them when I’m feeling adventurous! Thanks for the recipe!

  63. Ilissa on March 31st, 2014 11:07 pm

    Who would’ve thought of sweet potatoes in muffins?!

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