+ Well Nourished ⎮ Gluten-free Spiced Breakfast Muffin

Spiced Breakfast Muffin

In my many years consulting as a naturopath and assessing patients diets, the one meal where many people struggled (nutritionally), was breakfast. I found that so many people were searching for more energy, productivity and better general health; spending large sums of money on supplements and searching for the ‘magic bullet,’ but also neglecting the one meal that could improve both their short and long-term health.

Those patients that took my advice and changed their ways reported at follow up consults that since eating a nourishing breakfast, they snacked less and found it easier to make healthier food choices right throughout the day. They had better concentration, a happier mood and more energy to exercise. They also had the motivation to prepare a healthy dinner in the evening.

In my professional opinion, if you want to improve your overall health and wellbeing, start the day right with a nourishing breakfast. For the rest of October (2016) I’m going to help you to improve your whole families brekkie meal with 10% off the price of my ebook “Rise and Shine –  A Well Nourished Breakfast.” Just enter the promotion code SPRING to receive your discount.

I’ve also put together this beautiful Spiced Breakfast Muffin recipe that I know you are going to just love. It’s gluten, grain and dairy-free, but super light and fluffy in texture. Its also really easy to whip up and the muffins freeze really well too. My kids often have these on their way to early morning swim squads – perfect high energy food! Enjoy G x

Makes 12 large muffins

Ingredients
200g sweet potato, peeled and diced 1-2cm
1 large green apple, peeled and diced
250g (1 cup) nut butter*
1 teaspoon cinnamon, ground
2 teaspoons mixed spice
Pinch of sea salt
3 free-range or organic eggs
85g (¼ cup) sweetener (rice malt syrup, honey or maple syrup), optional
30g (¼ cup) buckwheat flour
2 tsp of bicarbonate of soda

*I recipe tested this with almond butter, cashew butter and also ABC (almond, brazil, cashew).

Method

  1. Preheat the oven to 180℃/350℉. Line your muffin tray with safe, non-stick large muffin cases.
  2. Start with steaming the sweet potato and apple until cooked (mine took about 5 minutes).
  3. Once they are cooked, allow to cook for a few minutes and puree in a food processor or high speed blender. Thermomix 10 seconds, speed 5.
  4. Add the rest of the ingredients and blend until just combined. Thermomix 20 seconds, speed 5.
  5. Pour into the muffin cases and bake for 15-20 minutes or until cooked (skewer inserted is clean).

Serve…
warm with butter
with a smoothie (our favourites are Coco-beet Berry Smoothie, Tropical Green Smoothie, or a Chocolate Breakfast Smoothie.

Variations
Nut-free
You can sub the nut butter with tahini and or sunflower seed butter (Sunbutter). I’ve also had feedback that using regular butter half half with the nut butter works well too (though haven’t tested it myself).

Another flour
You can certainly use another flour if you wish – any flour (except coconut) or even almond meal can be subbed 1:1.

 

I just adore this recipe, it will definitely become a staple in my household. I’d love to hear what you think, post a comment below and let me know what you think.

 

All of the content here at Well Nourished is FREE to assist you to be the healthiest you can be.  But you can help me to build a healthier world, please  Share this post with a friend Share this post with a friend.

You can also support my work by purchasing my ebook “Rise and Shine” – more details HERE or “The Well Nourished Lunchbox” – more details HERE.

Brekkie muffins 2

  • Johanna

    Hi Georgia,

    I really want to try this recipe! Can you please give me an approximate of what 200g of sweet potato would be in ml or cups?

    Also, does an egg substitution work? 3 eggs is quite a lot to replace with chia or flax, isn’t it?

    Thanks so much!

  • It is one medium sized potato or approx. 200ml (about a cup). I’m not confident the egg free would work either, but if you give it a try I’d love to hear how it turns out G x

  • Anne Vallence

    Can I substitute nut butter with plain butter? – nut allergy

    • I’d go for sunflower seed butter (even mixed with tahini for nut free), regular butter may be too oily (no fibre like nut butter) G x

    • Pao Fi-ri

      Yes no plain butter. Wife made with plain butter no good very oily prob 2much cholesterol….

  • Kathryn

    Would it be ok to substitute almond meal for the buckwheat? I’m out of buckwheat at the moment and would love to make these this afternoon!

    • Yes, I can’t see why not Gx

      • Kathryn

        Can I just say THANK YOU, THANK YOU, THANK YOU! I finally have a muffin recipe that ALL 3 kids love. I made them with the almond meal and they are so good! I also used 1/4 cup tahini & 3/4 cup almond butter (didn’t want to run out of almond butter) My son usually turns his nose up at any new recipes I try – but not this one. So delicious!

        • You’re very welcome Kathryn. Yes this is a special recipe, mostly because of the lovely light, fluffy consistency I think (usually reserved for very processed muffins). Thrilled it was liked all round.

          I’ve just steamed the sweet potato and apple myself as I had the steamer out to steam veggies for another recipe I’m working on – I’ll put it aside and whip these up when I next have the oven on. Maybe even fresh for brekkie tomorrow! G x

  • Shirley Mccombie

    How much coconut flour would I need to substitute the buckwheat flour with please ?

  • Alex

    Hi Georgia, Thanks for your fabulous recipes! If I wanted to substitute the sweetener for Xylitol, would that spoil it/ too dry? Alex

    • Hi Alex, you’re welcome. I’m not familiar with cooking with xylitol – it is quite a wet mix before baked, my instinct says it will be fine. Let me know if you try it G x

  • Sharon

    Hi Georgia, this recipe looks delicious and easy! Just wondering if it would work steaming the sweet potato & apple in the TMX basket?

    • It absolutely would for sure. I’m just a bit old fashioned with my steaming – lol. G x

  • Felicity Thomas

    anyone tried it with chia eggs?

    • Some one via social media said they had tried and it didn’t work out. Sorry G x

  • Bridget kelly

    I just started following your page and I am so excited to try your recipes! I can’t wait to try this!! Can you suggest something to replace the apples? I am Fructose free. Thanks 🙂

    • Welcome – these are a great place to start! Just increase the sweet potato or replace with pumpkin. Even zucchini would work I think. Love to hear how you like them G x

      • Bridget kelly

        Great! Thank you. I will try with some pumpkin 🙂 yes I will for sure!

  • Brooke Grayson

    Can this be frozen at all?

    • Yes sure Brooke, pop in an airtight container. I toast/ warm in my sandwich press G x

  • Tamra Marment

    Thanks for this recipe. So light and fluffy. A hit with everyone. Will def make again. I added some cinnamon which worked great with the maple syrup.

    • Glad you enjoyed and thanks so much for your feedback, they are a fave here too G x

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