Sweet potato, corn, and cheese muffins

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Sweet potato, corn, and cheese muffins

An easy recipes for healthy muffins, packed with calcium and protein. A perfect snack for growing toddlers, that older children and adults will also love.

Preparation time: 20 minutes Cooking time: 15 – 25 minutes Difficulty rating: Easy

Ingredients

Makes 12 serves

  • 1 ¾ cups SR flour
  • 1 tsp baking powder
  • 1 tsp paprika (leave this out if your toddler is a fussy eater)
  • 1 cup (125 g) grated cheese
  • ¾ cup (200 g) cooked sweet potato
  • 1 cup (250 g) tinned sweet corn kernels, drained
  • 1 egg, lightly beaten
  • ½ cup milk

Method

  1. Preheat a conventional oven to 200°C.
  2. Turn on your steamer or place a pot of water on the stove to boil.
  3. Wash, peel, and dice the sweet potato.
  4. Steam the sweet potato until tender. Cool before mashing sweet potato.
  5. Grease the bottom of 12 regular sized muffin tins. Sprinkle plain flour into each muffin well and bang it with your hand to spread it around. Tip out any excess flour.
  6. Mix flour and baking powder in a bowl. Add the cheese and corn and mix well.
  7. In another bowl mix the milk, egg, and sweet potato.
  8. Pour the egg mixture into the flour and fold in with a fork until just combined.
  9. Spoon into muffin tins, filling each one about two thirds of the way up.
  10. Bake for 15 – 25 minutes or until they just start to brown.

Tips

  • Sweet potato 1 298x300 Sweet potato, corn, and cheese muffinsThese muffins are delicious served with a smear of avocado.
  • These muffins are very healthy and make a tasty and quick lunch or dinner for a hungry toddler. They are good picnic food for adults too!
  • The secret to light and fluffy muffins is not to over mix them. Fold the mixture until it just comes together and is wet mostly through. Flour does not need to be mixed in completely.
  • When muffins are completely cool, wrap in cling film and freeze promptly to maintain freshness. They can be microwaved for 1 min directly from the freezer then left to stand for 4 minutes to cool down. Once defrosted they will stay fresh for up to 2 days.
  • Make this recipe with whole wheat self-raising flour for extra fibre. Fibre is an important nutrient which helps the gastrointestinal system digest food. Whole wheat products have more fibre than their white equivalents.

Nutritional content

Nutritional analysis per serve:

Energy 614.00 kJ
146.75 cal
Protein 6.43 g
Total fat 4.73 g
Saturated fat 2.84 g
Carbohydrates 18.80 g
Total sugars 2.84 g
Fibre 1.57 g
Sodium 24.50 mg
Cholesterol 24.50 mg
Potassium 141.81 mg
Calcium 114.4 mg
Iron 0.48 mg
Zinc 0.77mg

 

These healthy muffins are baked in Janine’s kitchen in Bayswater, WA.

References

  1. Food Standards Australia and New Zealand. Australian Nutrient Reference Database. 2007. [cited 16 January 2012]. Available from: URL Link
Date Created: February 28, 2012 Date Modified: July 5, 2013

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