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Sweet Potato Anti-Inflammatory Muffins


Enjoy a delicious breakfast that will help you tame inflammation and give your immune system a boost before you even get out of your pajamas.



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Inflammation is a trendy topic in the health world right now, and I have to admit that as a nutritionist with a sweet tooth, I don’t love being reminded that my beloved baked goods are made almost entirely of inflammatory ingredients, but it’s an important reminder nonetheless. It’s especially important for mamas-to-be because, while pregnancy itself doesn’t directly cause inflammation, a lot of pregnancy symptoms can.


Here are some examples:


  • Regularly indulging in cravings for highly processed foods, especially ones with saturated and trans fats, high sodium, and refined grains and sugars.

  • Poor sleep caused by symptoms like hot flashes, back pain, and constant bathroom breaks

  • Insulin resistance from gestational diabetes

  • Increased stress levels


I had already experienced several of these symptoms by the time I got to my second trimester, so I added a few new things into my daily routine to try and keep any new inflammation in check. This included using an essential oil diffuser and cooling blanket at night to help me sleep better, prenatal yoga in the morning to reduce stress, and being more mindful of what I ate.


These muffins not only won’t trigger inflammation, but they have a ton of nutrients that can reduce any inflammation you already have. How cool is that?!






What ingredients do I need to make this recipe?


  • Sweet potato

  • Carrots

  • Shredded coconut

  • Chia seeds- you can replace this with flax seeds or 1 large egg

  • Milk- any kind you like, I prefer unsweetened vanilla almond milk

  • Applesauce- you can substitute this with canola, olive, or coconut oil

  • Pure maple syrup- you can substitute this with honey

  • Vanilla extract

  • Gluten-free flour- I used einkorn, but you can use any alternative flour like almond or oat

  • Baking powder

  • Pumpkin pie spice

  • Turmeric

  • Black pepper - it's the tiniest pinch, you won't taste it I promise!

  • Sea salt - or kosher salt



Helpful products for making this recipe:




Why is there black pepper in this recipe?


Turmeric is powerful on its own, but when you combine it with black pepper, your body's ability to absorb turmeric increases by 2000%! Since you only need a tiny pinch, you won't taste any black pepper in the muffins.



Is this recipe freezer-friendly?


Yes, you can store these muffins in the freezer for up to three months.




Why is inflammation bad for you?



Not all inflammation is actually bad. Acute inflammation is a natural response that happens when your immune system sends out cells to fight against an infection or injury. Chronic inflammation is the baddie- this happens when your immune system is constantly being triggered to send out cells, even if it can’t fix whatever it’s detected. Prolonged periods of inflammation can damage healthy cells, tissues, and organs, which can lead to serious health problems like heart disease, arthritis, cancer, and diabetes.



What makes these muffins anti-inflammatory?


  • Sweet potatoes, carrots, and coconut are high in antioxidants, which prevent or reduce damage to cells caused by free radicals in the body. Less damage = less inflammation

  • Pumpkin pie spice contains ginger and cinnamon, two spices that inhibit the production of inflammatory mediators in the body

  • Turmeric contains a compound called curcumin, which is a powerful anti-oxidant and anti-inflammatory. This spice isn't something you would normally find in baked goods, but the amount needed for its effects is so small you won't even notice the taste.

  • They are also low in fat and contain no refined sugar or enriched flour




Did You Make This Recipe?

Let me know!

Mention @preggokitchen or tag #preggokitchen



Did You Like It?

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Ingredients:

  • 1 cup cooked sweet potato, mashed and cooled (1 large sweet potato)

  • ½ cup carrots, finely grated

  • ½ cup coconut, shredded

  • ¾ cup milk of choice

  • 1 Tbsp chia seeds or 1 large egg

  • 2 Tbsp unsweetened applesauce

  • 1 tsp vanilla extract

  • ¾ cup pure maple syrup or honey

  • 1 ¼ cup einkorn or other gluten-free flour

  • 1 Tbsp baking powder

  • ½ tsp sea salt or kosher salt

  • 1 Tbsp + ¼ tsp pumpkin pie spice

  • ½ tsp turmeric

  • tiny pinch of black pepper (about 1/16 tsp)


Directions:

  1. Preheat the oven to 350 degrees

  2. Poke holes around your sweet potato and cook for 8 minutes on high in the microwave (or until it's soft all the way through)

  3. While the potato is cooking prep your chia seed egg: Combine the chia seeds with 3 Tbsp of water in a small cup or bowl.

  4. Let it sit for five minutes or until it forms a gel consistency. Set aside.

  5. Open up the cooked sweet potato to let the steam escape and let it cool while you prep the rest of your ingredients.

  6. Spray 12 silicone muffin cups or a 12- count muffin tin with canola oil and set aside

  7. Whisk einkorn, baking powder, salt, pumpkin pie spice, turmeric, and black pepper together in a medium-sized bowl

  8. Mix the sweet potato, carrots, coconut, milk, egg, applesauce, vanilla extract, and maple syrup together in. a large mixing bowl

  9. Add the dry ingredients to the wet and stir until everything is combined

  10. Fill each cup about ¾ of the way with batter

  11. Bake in the oven for 20-25 minutes or until a you can stick a toothpick in the center and it comes out clean

  12. Let them sit for 5-10 minutes before transferring to a cooling rack



To store:

Leftovers will keep in the fridge or at room temperature for 1-3 days and in the freezer for up to 3 months








Sources:

  1. Arulselvan P, Fard MT, Tan WS, Gothai S, Fakurazi S, Norhaizan ME, Kumar SS. Role of Antioxidants and Natural Products in Inflammation. Oxid Med Cell Longev. 2016;2016:5276130. doi: 10.1155/2016/5276130. Epub 2016 Oct 10. PMID: 27803762; PMCID: PMC5075620.

  2. Ballester P, Cerdá B, Arcusa R, Marhuenda J, Yamedjeu K, Zafrilla P. Effect of Ginger on Inflammatory Diseases. Molecules. 2022 Oct 25;27(21):7223. doi: 10.3390/molecules27217223. PMID: 36364048; PMCID: PMC9654013.

  3. Brown, M.-E. (2022, December 15). Turmeric benefits. John Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/turmeric-benefits

  4. professional, C. C. medical. (n.d.). Inflammation: What is it, causes, symptoms & treatment. Cleveland Clinic. https://my.clevelandclinic.org/health/symptoms/21660-inflammation

  5. Tristan Asensi M, Napoletano A, Sofi F, Dinu M. Low-Grade Inflammation and Ultra-Processed Foods Consumption: A Review. Nutrients. 2023 Mar 22;15(6):1546. doi: 10.3390/nu15061546. PMID: 36986276; PMCID: PMC10058108.

  6. Turmeric benefits. Johns Hopkins Medicine. (2022, December 15). https://www.hopkinsmedicine.org/health/wellness-and-prevention/turmeric-benefits



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