Heres a little recipe I worked out, and Sweet Potatoes are full of vitamin A! These sweet potato or yam muffins have less than 100 calories each and less than a half a gram of fat each! They come out to just under 1 gram of sugar each, but i use no sugar in them so these are naturally occuring. By the way no these are not "mini-muffins"! Feel free to use regular muffins tins like I did... They are a great harmless snack or breakfast addition. To get your vitamin A be sure to pair it with a healthy dietary fat (we need fat to absorb the A) - breakfast with 1 ounce of reduced fat cheese and a piece of fruit is great! So low cal you can mix and match often- and made with whole wheat flour- so you are getting your healthy whole grains and their awesome antioxidants! Enjoy! *Don't be scared of the prep time- its just for boiling sweet potatoes. I forgot to add the temperature before but I included it now: 425 F. (its in the recipe text now too) Let them cool completely! Even chilled in the fridge helps them to "set". Heres a little recipe I worked out, and Sweet Potatoes are full of vitamin A! These sweet potato or yam muffins have less than 100 calories each and less than a half a gram of fat each! They come out to just under 1 gram of sugar each, but i use no sugar in them so these are naturally occuring. By the way no these are not "mini-muffins"! Feel free to use regular muffins tins like I did... They are a great harmless snack or breakfast addition. To get your vitamin A be sure to pair it with a healthy dietary fat (we need fat to absorb the A) - breakfast with 1 ounce of reduced fat cheese and a piece of fruit is great! So low cal you can mix and match often- and made with whole wheat flour- so you are getting your healthy whole grains and their awesome antioxidants! Enjoy! *Don't be scared of the prep time- its just for boiling sweet potatoes. I forgot to add the temperature before but I included it now: 425 F. (its in the recipe text now too) Let them cool completely! Even chilled in the fridge helps them to "set".
2 egg whites 5 tsp sweet n' low (or 2/3 cup splenda for baking or 2/3 cup sugar or sweetener you pick) 1 3/4 cup Yams/sweet potatos 2 tsp vanilla extract 2 tsp almond extract 2/3 cup nonfat milk 1 1/2 cup white whole wheat flour 1 tsp. baking soda 1 tsp. baking powder 1/2 tsp. salt 1 3/4 tsp. cinnamon
(You will need to grab about 5 or 6 medium sized yams to boil for this recipe. Just make sure you get the full amount mashed.)
Directions
12 muffins. ( a rounded/heaping 1/4 cup of batter each muffin cup) For making from fresh yams you will need to grab abut 5 or 6 medium sized ones. I used yams/sweet potatoes that were fresh so I peeled them and boiled them until they were cooked completely, that is tender all the way through. They should be cooked to the point where they are easilly mashed into your measuring cup. I suppose you could use canned yams as well but this recipe doesnt allow for the sugar that may be added in those so choose sugar free ones if you buy in the can. In one bowl add the Yams, egg whites, sweetener, extracts, and milk together. Its okay if your Yams leak a little water into the mixture. But make sure they are drained as good as you can get them.
In another bowl combine flours, baking soda, baking powder, salt, cinnamon.
The Yam bowl: I used a hand blender and got the mixture smooth. You can use a blender of your choice.
The flour bowl: lightly stir together mixtures.
Lightly dust in flour, baking soda, baking powder, salt, and cinnamon mixture. Stir together completely. Preheat oven to 425 F
Fill muffin cups sprayed with cooking oil spray (olive oil spray works fine) just a little over 1/4 cup full (you can make slightly rounded 1/4 cup scoops into muffin pan but dont go too far over, you should get 12 servings pretty evenly). Bake for 20 minutes at 425 degrees but begin checking around that 20 minutes to see if they are completely cooked. It may take longer by 5 minutes or so. I dont use a toothpick to test mine but I use a small smooth knife or similar items (I actually use a very thin ice pick at times- I get really creative). When it comes out MOSTLY clean they are done. When I check them at 20 minutes and then let them bake 5 minutes more the tester comes out much cleaner and the tops are a little browned. They stay moist this way and always have a tender inside. You can dust with cinnamon or nutmeg powder (or both) before they go into the oven. It comes out tasty. I tried one with breakfast the next day after my first batch and it actually tasted like sweet potato pie- nice. Make sure to let them cool completely, they have to "set". They dont really taste as good right out of the oven for some reason, the flavor changes shortly though.Try putting them in the fridge. Not one of those hot out of the oven muffins, a different experience~
*Recipe note (added 5/4/10): By removing part of the sweet potato you will come up with a "cakier" texture. I plan to try removing about a 1/4 cup to start, and testing it out! I make a new similar recipe and by making it with 1/4 cup it would be comparable. But, the original recipe is still good with its chewy yummy texture!
The skin will add a little texture, so if you are serving children or sensitive eaters, consider peeling the sweet potatoes before roasting. Cut (Almost) Uniform Pieces. To make sure the sweet potatoes cook evenly, try to cut them all roughly the same size.
TIPS & TRICKS to Make this Recipe: The main secrets to achieving that incredible crispy texture, is to soak the cut sweet potatoes in cold water for at least 30 minutes. This helps remove the starch from the sweet potatoes so they´re not limp & soggy.
When the frozen tubers go into the oven, more water escapes from the flesh, concentrating the flavour, and sugary fluid caramelises on the outside. To maximise amylase activity, Chin suggests baking sweet potatoes at 150°C (300°F) for 2 hours, before increasing the heat to 230°C (450°F) for 40 minutes.
Plus, sweet potatoes add superfood nutrients to your treats. Win-win. Cooking and then puréeing or mashing a sweet potato or two is indeed a little more work than opening up a can of pumpkin purée, but I promise it's worth it.
Don't forget to poke: Poking holes in the sweet potatoes is crucial. It allows steam to escape, ensuring the insides become perfectly soft while preventing any oven mishaps from over-pressurized potatoes. Oil evenly: When rubbing oil onto the potatoes, make sure it's evenly distributed.
Since sweet potatoes grow underground, it is essential to scrub them before peeling them to remove any residual dirt or bacteria from the skins—use warm water and your hands or a scrubbing brush. Completely dry the sweet potatoes with a tea towel or paper towel.
Boiling sweet potatoes retains more beta-carotene and makes the nutrient more absorbable than other cooking methods such as baking or frying. Up to 92% of the nutrient can be retained by limiting the cook time, such as boiling in a pot with a tightly covered lid for 20 minutes.
Sweet Potatoes:Sweet potatoes tend to have a higher moisture content than regular potatoes. This can result in a slightly faster baking time. When baked at the same temperature, a medium-sized sweet potato might take anywhere from 45 minutes to an hour at 425°F (220°C) to become fully tender.
Once they've been cooked, however, they should go in a shallow airtight container or zip-top bag in the fridge. They'll stay good there for about five days. Tip: You shouldn't leave cooked sweet potatoes at room temperature for more than two hours, as this can promote bacteria growth and cause foodborne illness.
If you freeze them without cooking them first, they're likely to get freezer burn and develop an unpleasant texture. 2. Try blanching your potatoes to save prep time. If you need to quickly prepare sweet potatoes for the freezer, try blanching them.
Jewel. While Beauregards may be the most common sweet potato, Jewels are right next to them in terms of being a great, classic sweet potato. They have a pretty, thin orange skin, and bright orange flesh that screams "sweet potato." (Or "yam," wrong as that may be.
No, yams and sweet potatoes are not the same. Yams have rough, dark brown skin that is often compared to tree bark, and their flesh is dry and starchy like a regular potato. Sweet potatoes have smooth reddish skin, softer flesh (when cooked), and a sweet flavor.
Do you have to peel sweet potatoes before roasting? This comes down to personal preference, but I highly recommend peeling the potatoes for this recipe to ensure best texture and flavor.
The reason they are hard in the middle is cook them longer or on a higher temperature. Soaking will not help soften your sweet potato unless you are putting the potato and water in a pot on the stove and cooking it. If your sweet potato is still hard it's not cooked enough.
Potatoes: Peel or pare and chop up to a day in advance. Store in a bowl of cold water in the refrigerator. Sweet potatoes: Peel and chop 3 to 4 days in advance. Store in a sealed bag or container with an airtight lid in the refrigerator.
Poke holes along the top of raw sweet potatoes. Bake them at 450 for 45-50 minutes. Once cool enough to handle – start by cutting off both ends of the sweet potatoes. Use a knife to cut down the center (vertically) of the skin.
Introduction: My name is Kelle Weber, I am a magnificent, enchanting, fair, joyous, light, determined, joyous person who loves writing and wants to share my knowledge and understanding with you.
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