These Sweet Potato Cranberry Coconut Muffins are a wholesome and flavorful treat, perfect for breakfast or a midday snack. Packed with nutrient-dense ingredients like pureed sweet potatoes, dried cranberries, shredded coconut, and Greek yogurt, these muffins offer a delightful balance of natural sweetness and texture. The combination of whole wheat pastry flour and ground flax adds a hearty, fiber-rich base, while the absence of butter or oil makes them a lighter option without compromising on moisture or taste. Whether you’re looking for a healthy baked good to enjoy with your morning coffee or a nutritious snack to keep you energized throughout the day, these muffins are a delicious and satisfying choice.

Full Recipe:

Ingredients

1 ½ cups whole wheat pastry flour
½ cup brown sugar
2 tablespoons ground flax seed
1 teaspoon pumpkin pie spice
1 teaspoon baking soda
1 cup pureed sweet potato
½ cup plain Greek yogurt
¼ cup milk
2 eggs
¼ cup unsweetened applesauce
½ cup dried cranberries
½ cup shredded coconut, plus extra for topping

Directions

Preheat the Oven: Set your oven to 350°F (175°C) and line a muffin tin with paper liners or lightly grease it.
Mix Dry Ingredients: In a large bowl, whisk together the whole wheat pastry flour, brown sugar, ground flax seed, pumpkin pie spice, and baking soda until well combined.
Combine Wet Ingredients: In a separate bowl, mix the pureed sweet potato, Greek yogurt, milk, eggs, and applesauce until smooth.
Combine Wet and Dry Mixtures: Gradually add the wet ingredients to the dry ingredients, stirring until just combined. Be careful not to overmix.
Fold in Add-ins: Gently fold in the dried cranberries and shredded coconut until evenly distributed throughout the batter.
Fill Muffin Tin: Spoon the batter into the prepared muffin tin, filling each cup about ¾ full. Sprinkle additional shredded coconut on top of each muffin for added texture and flavor.
Bake: Place the muffin tin in the preheated oven and bake for 20–25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
Cool: Allow the muffins to cool in the tin for 5 minutes before transferring them to a wire rack to cool completely.

Nutritional Facts (Per Muffin)

Calories: 192 kcal
Carbohydrates: 28g
Protein: 5g
Fat: 7g
Saturated Fat: 5g
Cholesterol: 28mg
Sodium: 217mg
Potassium: 186mg
Fiber: 3g
Sugar: 11g
Vitamin A: 50 IU
Vitamin C: 4 mg
Calcium: 82 mg
Iron: 1 mg

The Benefits of Sweet Potatoes in Baking

Sweet potatoes are often celebrated for their versatility, and when it comes to baking, they are a valuable ingredient. Rich in beta-carotene, which the body converts into vitamin A, sweet potatoes help support vision, immune function, and skin health. Furthermore, the fiber content in sweet potatoes aids in digestion and helps regulate blood sugar levels. Unlike some other sweeteners and flours commonly used in baked goods, sweet potatoes offer natural sweetness without the need for added refined sugars. This makes them an excellent choice for anyone looking to cut back on sugar consumption while still enjoying a flavorful treat.

When incorporated into baking, sweet potatoes bring a moist and tender texture to muffins, cakes, and bread. The pureed sweet potato in this muffin recipe ensures that the muffins stay soft and fluffy while maintaining a rich, earthy sweetness. This also means that the muffins can be enjoyed without the heavy, greasy feel that can come with other high-fat baking recipes.

Cranberries: A Nutrient Powerhouse

Dried cranberries, while often thought of as a holiday treat, are an excellent addition to baked goods all year round. They are packed with antioxidants, particularly vitamin C, which helps support the immune system. Vitamin C also plays a role in collagen production, which is crucial for skin health and wound healing. Moreover, cranberries have anti-inflammatory properties and are linked to urinary tract health due to their ability to prevent harmful bacteria from adhering to the walls of the urinary tract.

Beyond their immune-boosting benefits, cranberries add a tart flavor that complements the sweetness of the sweet potato and balances the richness of the coconut. The natural sugar in dried cranberries is balanced with a tangy kick, making them a perfect contrast to the smooth texture of the muffins. The combination of these two flavors—sweet potato and cranberry—creates a harmonious blend that is both satisfying and unique.

The Role of Coconut in These Muffins

Coconut, whether shredded or as coconut milk or oil, is a staple ingredient in many baked goods, bringing a tropical twist and a hint of sweetness. In these muffins, shredded coconut adds texture and a rich, slightly chewy quality that enhances the overall mouthfeel. Beyond its flavor, coconut also brings several health benefits to the table. It contains medium-chain triglycerides (MCTs), which are easily absorbed and used by the body for energy. MCTs have been shown to boost metabolism, support weight loss, and enhance cognitive function.

Coconut is also rich in healthy fats, which can help improve cholesterol levels and provide long-lasting energy. The fats in coconut are beneficial fats, unlike trans fats or overly processed fats, which can have a negative impact on health. The combination of healthy fats, antioxidants, and fiber makes coconut a nutrient-dense addition to any baking recipe. In this muffin recipe, the coconut not only provides a satisfying texture but also complements the flavors of the sweet potato and cranberry, creating a balanced and well-rounded flavor profile.

Why Choose Whole Wheat Pastry Flour?

Whole wheat pastry flour is the flour of choice for these muffins because it provides all the health benefits of whole wheat without the heaviness that can sometimes come with using regular whole wheat flour. Whole wheat flour is rich in fiber, B vitamins, and essential minerals like iron, magnesium, and zinc. Using whole wheat flour instead of refined flour ensures that the muffins have a higher nutritional value and provides a slow release of energy, which is beneficial for maintaining steady blood sugar levels.

Whole wheat pastry flour has a finer texture than regular whole wheat flour, making it a perfect choice for delicate baked goods like muffins. It allows the muffins to be tender and light, without compromising on the health benefits of whole grain baking. Additionally, the use of whole wheat flour in this recipe adds a slight nuttiness that enhances the flavor of the muffins and complements the sweet potato and coconut.

Flax Seeds: A Small Ingredient with Big Benefits

Ground flax seeds are another key ingredient in these muffins. Despite their small size, flax seeds are a powerhouse of nutrients, including omega-3 fatty acids, antioxidants, and fiber. These tiny seeds are known for their ability to improve heart health, lower cholesterol, and support digestive health. The high fiber content in flax seeds also helps maintain a feeling of fullness, which can aid in weight management.

Incorporating flax seeds into baked goods is an easy way to boost the nutritional content without altering the flavor or texture of the recipe. The flax seeds in these muffins not only provide added fiber but also help bind the ingredients together, ensuring a smooth and cohesive batter. Their mild flavor is easily masked by the other ingredients, allowing them to contribute to the overall health benefits without standing out.

The Importance of Greek Yogurt in Baking

Greek yogurt is often used in baking as a substitute for heavier ingredients like butter or oil. It provides moisture and richness while also offering a healthier fat profile. Greek yogurt is packed with protein and probiotics, which are beneficial for gut health and digestion. The live cultures in Greek yogurt can help balance the bacteria in your gut, supporting a healthy digestive system.

In these muffins, Greek yogurt contributes to the batter’s smoothness and provides a slight tang, which balances the sweetness of the sweet potato and cranberries. The addition of yogurt makes the muffins moist without making them greasy, and the protein content helps to keep you feeling full and satisfied for longer periods.

The Versatility of These Muffins

One of the best things about Sweet Potato Cranberry Coconut Muffins is their versatility. While they are perfect as a breakfast item, they can also be enjoyed as a snack or even as part of a healthy dessert. They pair wonderfully with a cup of tea or coffee and can be served alongside a fruit salad for a more substantial meal.

If you want to mix things up, you can experiment with different additions or substitutions. For example, you could try adding a handful of chopped nuts, such as walnuts or pecans, for a crunchier texture. Alternatively, you could swap out the dried cranberries for other dried fruits, like raisins or chopped apricots, depending on your preference. You could even add a sprinkle of chia seeds or pumpkin seeds on top for extra crunch and nutrition.

How to Store and Serve These Muffins

Sweet Potato Cranberry Coconut Muffins store well and can be kept fresh for several days. To store them, place the muffins in an airtight container at room temperature for up to 3 days. If you want to keep them fresh for a longer period, you can freeze them. Simply wrap the muffins individually in plastic wrap or place them in a freezer-safe bag, and they will stay good in the freezer for up to 3 months. When you’re ready to enjoy them, just thaw them at room temperature or warm them in the microwave for a few seconds.

These muffins can be served on their own or paired with a spread like almond butter, peanut butter, or even a dollop of Greek yogurt for added creaminess. They are perfect for meal prepping, as you can bake a batch at the beginning of the week and have them ready for breakfast or snacks throughout the week.

Conclusion

Sweet Potato Cranberry Coconut Muffins are not only delicious but also offer a wide range of health benefits. By combining wholesome ingredients like sweet potatoes, cranberries, coconut, Greek yogurt, and flax seeds, these muffins provide a satisfying, nutrient-packed option that can be enjoyed at any time of day. Whether you’re looking for a healthy breakfast, a quick snack, or a portable treat to take on the go, these muffins have you covered.

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