Sweet Potato Macro Muffins

Can you say drool worthy?

I’m not sure about you, but sweet potato is one of my favourite things to eat! Especially when you roast it in the oven, it becomes so incredibly sweet and amazingly delicious. Plus, it doesn’t hurt that its loaded with beta-carotene aka. vitamin A (hello anti-aging), vitamin C (immune protection at it’s finest), it’s amazingly anti-inflammatory and it’s got a load of gut healthy fibre.

So if you’re not a sweet potato fan (um… you’re crazy!), I hope I’ve convinced you thus far.

I’ve been wanting to make sweet potato muffins for-evvverr now and I just couldn’t figure out if I wanted to use almond flour, or coconut flour, or sweeten with maple syrup, or have it be egg free or add in protein powder… oh baking dilemmas!

And finally, I landed on these amazing gems and got lucky that on my first attempt, they turned out ahhhhmazing!

I decided to call these Sweet Potato MACRO Muffins for a reason – they are loaded with healthy carbohydrates (from sweet potato), protein from eggs and fat from coconut oil; plus they also contain lots of fibre, as I mentioned earlier.

Macronutrients consist of carbs, protein and fat – basically the ‘food’ you actually eat. These are your actually calories. Each macronutrient is almost always found in every item of food, whether that’s a piece of sushi or a raw vegetable; the only difference is how the macronutrients are balanced.

As an example, the nutritional composition of an avocado is generally made up of 75% (good) fats, 20% carbohydrates and 5% protein, therefore this is clearly a fat-based food. On the other hand a banana consists of 95% carbohydrates, with only small amounts of protein and fats.

Micronutrients on the other hand are your vitamins, minerals and antioxidants –  they keep the body functioning optimally and are crucial in order to maintain energy levels, metabolism, cellular function, and physical and mental wellbeing. From everything to vitamin A, C, B vitamins, Magnesium, Manganese and Zinc – each macronutrient contains varying amounts of micronutrients.

But here’s where it gets tricky – say you’re on a 1500 calorie diet to lose weight. Most people have this idea that they can eat whatever they want as long as it equals to 1500 calories. 

But, your micronutrients play a crucial role in those 1500 calories. You can eat 1500 calories worth of oreos but you’ll also be eating way too much sugar, have little to no protein to maintain muscle mass and support growth and repair in the body, you’ll probably become insulin resistant, you’ll have dull skin and over all – feel like shit!

Your micronutrients build your body! We all know there is a difference between eating a few oreos for a snack versus eating an apple with a handful of almonds. What’s better for you? What is actually building your body? Building and supporting your hormones? Fueling your brain?

Ok, I think you get the picture.

So what about those muffins? Well, you can enjoy them knowing they not only contain all your macronutrients but are also loaded with lots of vitamins and minerals to support your health and body. #bakingwin

Sweet Potato Macro Muffins
Yields 12
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Cook Time
25 min
Cook Time
25 min
  1. ½ cup coconut flour
  2. 1 teaspoon baking powder
  3. ½ teaspoon baking soda
  4. 1 teaspoon cinnamon
  5. ½ teaspoon pumpkin pie spice
  6. ¼ teaspoon sea salt
  7. 4 eggs
  8. 1 cup sweet potato, mashed (*see notes)
  9. 1 teaspoon vanilla extract
  10. ½ cup coconut oil, melted
  11. ¼ lakanto (monk fruit sweetener - alternatively you can you coconut sugar or maple syrup)
  12. ⅓ cup pecan, roughly chopped
  13. 3 tbsp shredded coconut
  14. 12 pecans for garnish
  1. Preheat the oven to 375 F. Grease or line a muffin pan.
  2. In a medium bowl whisk together coconut flour, baking powder, baking soda and spices.
  3. In a large bowl beat together eggs, mashed sweet potato, vanilla extract, lakanto and coconut oil.
  4. Add the dry mix into the wet mix and stir until all lumps are gone.
  5. Fold in chopped pecans and shredded coconut.
  6. Divide batter into 12 muffin cups and top each with a pecan.
  7. Bake for 25 minutes or until a toothpick inserted in the center comes out clean.
  1. *For sweet potato - I roasted a whole sweet potato in the oven at 400F for 1 hour and 20 minutes. Roasting it helps to bring out more sweetness and flavour. I popped this in the oven early in the morning so I had it ready to get my bake on in the afternoon. Alternatively, you can peel the sweet potato, add it to a pot of water and bring it to a boil. Once fully cooked, mash it with a potato masher.
  2. *Lakanto - I personally love using this calorie free, sugar free sugar alternative. If you don't have it on hand, you can use 1/4 cup coconut sugar or 1/4 cup maple syrup. Remember, the sweet potato is sweet enough, so you only need a little.
Holistic Wellness https://holisticwellness.ca/
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Gluten Free Banana Peach Muffins

Ok, so banana muffins and banana bread could be one of my baking favorites! I went to buy a banana muffin at wholefoods the other day (and not to knock wholefoods cause I seriously love that store!) and I had a look at the ingredients in their freshly baked banana muffins. A whole lot of sugar added, and not the best quality oils used in the process.

So… that brings me to my seriously yummy homemade banana and peach muffins. Banana muffins with a twist! My boyfriend even liked them, so they must be a winner! These muffins are wheat and dairy free for all of you out there like me that have (or are trying) to eliminate these from their diet.

Hope you enjoy this recipe as much as I did!

Happy baking!

Banana Peach Muffins
Yields 15
It's your classic banana muffin with a twist, adding in peaches for some extra sweetness.
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Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
  1. 1 cup wheat free oats (blended)
  2. 1 cup almond meal/flour
  3. 1 cup unsweetened almond milk
  4. 2 peaches
  5. 1 banana
  6. 2 tbsp ground flax seeds
  7. 3 tbsp coconut palm sugar (optional)
  8. 1 tbsp baking powder
  9. 1/2 tsp baking soda
  10. 1 tsp cinnamon
  11. 1 tbsp coconut oil (melted)
  1. Preheat oven to 350 degrees F
  2. Place oats in food processor and blend until a powder-like consistency is formed
  3. Combine all dry ingredients including oats, almond meal, flax seeds, coconut palm sugar, baking powder, baking soda and cinnamon
  4. Peal peaches and cut into small cube-like sizes
  5. Peal banana, slice thinly and then cut into halves
  6. Toss peaches and banana into the dry ingredient mixture
  7. Heat coconut oil on stovetop until melted and add both wet ingredients (almond milk and coconut oil) to mixture
  8. Mix well until all banana and peach slices are covered
  9. Line muffin cups in the muffin tin
  10. Pour mixture into muffin cups and place into oven
  11. Bake for 45 minutes
  1. You can make multiple batches of these and then freeze them. They are a fantastic healthy snack you can pull out of the freezer when you are busy on the go!
Holistic Wellness https://holisticwellness.ca/
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Gluten Free Carrot Pumpkin Muffins

Gluten free, dairy free and NO added sugar!

These muffins are as clean as you can get! But don’t be fooled. They are loaded with flavour!

I pretty much like just about anything with Pumpkin. From pie, to cookies, to pancakes, even to smoothies, I use pumpkin pretty frequently in my recipes. Be sure to always purchase organic canned pumpkin. Not pumpkin pie filling. Otherwise, you’ll be loading up on a ton of sugar and preservatives.

These muffins are perfect for when that 3pm energy slump starts to hit. My energy slump generally hits me around 5pm. It’s that time of day when I typically head to the gym, but my mind is overwhelmed with all the work I need to do. Plus, I get home from work and just want to play with my cat! At this point, the gym doesn’t seem so exciting. Then that hunger pang kicks in! A few bites of these delicious muffins topped with some almond butter and I’m back in the game!

Gym time, go time and my flavour buds are fuelled! I’m ready to go!

Hope you enjoy these the next time your energy slump kicks in 🙂

Image 4

Carrot Pumpkin Muffins
(recipe adapted from 21 Day Sugar Detox)

*Feel free to add in 1/4 cup of raisins, cranberries or cherries for a little extra sweetness.


      • 6 eggs, beaten
      • ¼ cup canned pumpkin
      • ½ cup coconut oil, melted
      • 1 tsp ground vanilla bean or extract
      • Half a banana, mashed
      • ½ cup coconut flour
      • Pinch sea salt
      • ¼ tsp baking soda
      • 1 tsp pumpkin pie spice
      • 2 tsps cinnamon
      • 3 cups grated carrots (approximately 3-4 carrots)


    • Preheat oven to 350 F. In a large bowl, whisk together the eggs, pumpkin, oil, vanilla and banana. Stir in coconut flour, salt, baking soda, pumpkin pie spice and cinnamon. Stir until well combined. Gently fold in grated carrots.
    • Line a muffin tray with parchment paper muffin liners. Scoop ¼ cup of the batter into each muffin cup. Bake for 35-40 minutes or until the muffins are golden brown and a toothpick comes out clean.

Happy Baking

Health & Abundance,
Samantha 🙂


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Crispy TWIX bars & Gluten Free Avocado Chocolate Chip Muffins! Simple and Delicious Halloween Goodies!

Halloween is upon us! If you’ve been following me on Facebook or Twitter, you’ll notice all my Halloween pics and pumpkin postings! I just can’t get enough! Halloween comes once a year and I say embrace it! No matter what your age is! Today’s recipes are perfect goodies for Halloween, sure to please the whole family! Enjoy!

Homemade Crispy Twix Bars (courtesy of ohsheglows.com-a super awesome foodie blog! A BIG thank you to Angela for coming up with such delicious goodness!)

Yield: ~16-18 bars

For the crust:
1 & 1/4 cup GF crispy rice cereal (Nature’s Path)
1/4 cup brown rice syrup
2 tbsp peanut butter*
1 tsp pure vanilla extract
pinch of fine grain sea salt

For the date caramel: (adapted from Homemade Rolos)
200-210 grams pitted soft Medjool dates (about 1 & 1/4 cup pitted dates)
1 tbsp peanut butter*
1 tbsp almond milk, or more if needed
pinch of fine grain sea salt

For the chocolate coating:
1/2 cup dark chocolate chips
1 tsp coconut oil (optional)


1. Line an 8-inch pan with two pieces of parchment paper. In a small pot, add the brown rice syrup, peanut butter, and vanilla. Increase heat to medium and bring to a simmer, stirring frequently until combined. Add pinch of salt. Pour into a large bowl with rice crisp and stir well.

2. Scoop the rice crisp mixture into pan. Wet hands slightly and then spread the mixture evenly and press down firmly until smooth. Place in freezer while you make the date caramel.

3. Soak dates in water until soft (only if necessary) and drain. Place pitted dates, peanut butter, milk, and salt in the food processor and process until almost smooth and a big ball forms.

4. Spread caramel layer over top of the crust until it’s as smooth and even as you can get it. Place back in the freezer for 10-15 minutes to set.

5. Melt the chocolate and optional coconut oil in a small pot over low heat. When 2/3 of the chips are melted, remove from heat and stir until smooth. Spread chocolate on top of the caramel and place in the freezer for about 3 minutes only.

6. Remove from freezer (chocolate should be slightly firm, but not completely set) and slice into rows and then in half. Freeze again until set for about 10 minutes. Store in fridge or freezer.

Substitution Notes: 1) The brown rice syrup can probably be subbed for honey (if you include honey in your diet). Agave won’t hold together as well since it’s not as “tacky”, but it will hold together when kept in the freezer. It will fall apart at room temperature though. 2) You can sub peanut butter for sunflower seed butter or almond butter.

Avocado Chocolate Chip Muffins
Yes….I said Avocado! I know we’ve been down this road before and I haven’t failed you yet! You get a heart healthy dose of fat in these muffins and you wouldn’t even know it!

1 3/4 cup Gluten Free all purpose flour
1/4 cup sucanat
1 tsp baking powder
1/2 tsp sea salt
2 large eggs
2 tbsp coconut oil, melted
1 ripe avocado, peeled and mashed
1 ripe banana, mashed
1 tsp vanilla extract
1/2 cup dark chocolate chips

Preheat oven to 350. Line a 12 count muffin tin with paper liners. In a large bowl, combine flour, sucanat, baking powder and salt. In a medium bowl, whisk eggs, coconut oil, avocado, banana and vanilla. Add flour to mixture and stir until just combined. Fold in chocolate chips. Spoon batter into muffin cups, filling each about 2/3 full. Bake for 25 minutes.

What to do with all those Pumpkin Seeds? Roast them! Sweet, Salty or Spicy? I’ve got you covered! View my recipes here! Plus, try my Spicy Coconut Pumpkin Soup recipe! http://bit.ly/PhW7TN


Health & Abundance,
Samantha 🙂

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