Apple Cinnamon Sweet Potato Muffins

Lizzie Homemaker's Healthy Apple Cinnamon Sweet Potato Muffins
These muffins work well for breakfast, lunch, or snack time. Healthy comfort food that you can grab and go.

Apples and cinnamon are both kid favourites in my house.  Lately my 6-year-old hasn’t been eating her veggies at lunch – and it drives me crazy.  So, I decided I needed to load some veg into her after-school snack.

These muffins are packed with sweet potato, chunks of apple and fragrant cinnamon – and they’re whole grain, too.  An ideal treat to devour on a cold winter’s afternoon.

Healthy Apple Cinnamon Sweet Potato Muffins

  • Servings: 12
  • Difficulty: easy
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These whole-grain muffins are delicious - and they're loaded with veg and fibre. Perfect for the lunch box or after-school snack.

Ingredients

DRY

  • 3/4 cup oat bran
  • 3/4 cup whole wheat flour
  • 1/2 cup brown sugar
  • 1 tbsp cinnamon
  • 1 tsp baking soda
  • 1 tsp baking powder
  • pinch of salt

ADD-IN

  • one small apple, peeled, diced small (1/2 cup)

WET

  • 1 cup of mashed sweet potato (*see note below for preparing sweet potato)
  • 1/2 cup of yogurt or kefir
  • 2 eggs
  • 1 tsp vanilla

Directions

  1. Preheat oven to 350F.  Grease a muffin tin, or line with baking cups.
  2. In a large bowl combine dry ingredients.
  3. Mix in diced apple.
  4. In medium bowl combine wet ingredients, then add to dry ingredients and mix until just moistened.
  5. Spoon batter into prepared muffin tin.
  6. Bake for 25 minutes or until a toothpick comes out clean.  Allow to cool.

*Sweet Potato

Prick a sweet potato several times with a fork or pairing knife.  Bake in 350F oven for about an hour.  Allow to cool, peel, then mash.  I usually do this step in advance.  I throw a sweet potato into the oven while I’m baking something else, so the mash ready to go.  A large sweet potato yields about 2 cups when mashed.

Store muffins in an air-tight container for up to two days.

 

Kefir Chia Pudding

Lizzie Homemaker kefir chia pudding blueberries kiwiberry easy healthy breakfast teacup
Kefir chia pudding garnished with blueberries and homemade kiwiberry jam.

This easy breakfast is a nutritional powerhouse.  It’s also a great weekday make-ahead option which can be portioned out over a couple days.

Kefir is a fermented milk that’s kind of like an unsweetened yogurt drink.  It’s thinner that yogurt and thicker than milk.  It’s made with milk, bacterial cultures, kefir grains and kefir yeast.  It contains more probiotics that yogurt and has a broader range of nutrients.  It’s great for your digestive health and your immune system.

Chia seeds are full of essential fatty-acids, fibre, omegas, anti-oxidants, protein, and vitamins and minerals including calcium and iron, which support good heart, brain and bone health.  They stabilize blood sugar and fight belly fat and inflammation.

If you like yogurt you should give this recipe a try.  I love it and so do the kids!

Kefir Chia Pudding

  • Servings: 4
  • Difficulty: easy
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This recipe can be made advance and eaten over a couple of days.

Ingredients

  • 3 cups of kefir
  • 1/2 cup chia seeds
  • pinch of salt
  • 1 tsp vanilla
  • 2 tbsp maple syrup (or to taste – you can add more if you like it sweeter)

optional:

  • toppings of your choice such as fresh fruit, chia jam, dried fruit, granola, nuts, seeds, cacao nibs, coconut flakes

Directions

  1. Whisk together kefir and chia seeds.
  2. Allow to stand for 15 minutes, add salt, vanilla and maple syrup and whisk again.
  3. Refrigerate for an hour or more so the chia seeds plump up.  I often prepare it the night before.
  4. Serve with toppings of your choice.

 

The pudding can end up a little too thick or thin if you don’t measure properly.  To correct this simply add a little more kefir to thin it out or a scant amount of chia seeds to thicken.

A Simple Roasted Butternut Squash Soup

A bowl of butternut squash soup
This butternut squash soup is delicious, easy to make and incredibly healthy.

I love soups.  They can be made ahead, doubled and frozen.  They work well for lunches and dinners and can be paired with a variety of breads and salads to fill out a meal.  More than that, soups are pure comfort food and incredibly good for you!  This recipe is simple to make and it remains one of my kids’ favourites.

Simple Roasted Butternut Squash Soup

This recipe is packed with vegetables and full of flavour.

Ingredients

  • 1 butternut squash
  • olive oil
  • rosemary, sage or thyme (1 tsp dried or a couple sprigs of fresh, stems removed)
  • 1 large onion, diced
  • 1 large carrot, sliced
  • 2 stalks of celery, sliced
  • 4 cups chicken or vegetable stock (for vegetarian option)
  • 1/2 cup plain Greek yogurt (optional)
  • salt and pepper to taste

Directions

  1. Preheat oven to 350F.
  2. Cut squash in half, remove seeds, place on baking sheet.  Drizzle with a little olive oil, sprinkle with rosemary or thyme and bake in the oven for 45 minutes.  Allow to cool, then peel and chop.
  3. Add a little olive oil to a dutch oven or heavy bottomed pot, add onion, carrot and celery, cook for 5-10 minutes over medium-low heat.
  4. Add diced butternut squash and stock, bring to a boil then lower heat, cover and simmer for 15-20 minutes.
  5. Allow to cool slightly then transfer to a blender and puree.  Blend in Greek yogurt for a little tang and creaminess if you wish.  Add salt and pepper to taste.

 

This recipe can easily be made vegetarian, vegan or dairy-free.  For vegetarian and vegan options use vegetable stock.  For vegan and dairy-free options omit the yogurt.

 

Chocolate Chip Granola Bars

lizzie homemaker chocolate chip granola bars
These chocolate chip granola bars are easily one of my family’s all-time favourite recipes.

When I started making these chocolate chip granola bars in the fall they quickly became a family favourite that was put into heavy rotation.  I whip up a batch every week.  They are easy to make, tasty, and infinitely cheaper and healthier than store bought.  They are nut-free and sesame-free, making them safe to bring to school and community spaces with allergy-friendly food policies.  They also keep well.  I pop them into the daughter’s lunch box, and pack them for snacks at the park and for after-school activities throughout the week. My husband also takes them to work to munch on when that afternoon slump hits.  The ingredients are all from the pantry.

Chocolate Chip Granola Bars

  • Servings: 24 bars
  • Difficulty: Easy
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Ingredients

DRY

  • 4 cups large rolled oats
  • 1/4 cup whole wheat flour
  • 1/4 cup brown sugar
  • 1/2 cup unsweetened coconut flakes
  • 1/2 cup chocolate chips
  • 1/4 cup raw cacao nibs (optional)
  •  generous pinch of salt

WET

  • 1/2 cup avocado oil (or another neutral flavoured oil)
  • 1/2 cup liquid honey
  • 1 tsp vanilla extract

Directions

  1. Preheat oven to 300F and line a sheet pan with parchment paper.
  2.  In a large bowl combine dry ingredients.
  3.  In a medium bowl or large measuring cup combine wet ingredients.
  4. Drizzle wet ingredients over dry ingredients and THROUGHLY combine.
  5. Spread the mixture on the prepared baking sheet and PRESS DOWN FIRMLY to shape it into a rectangle (about 10×11 inches). If you don’t press it together well and it’s loose then you’ll end up with granola instead of granola bars.
  6. Bake for 25-35 minutes, or until the top starts to turn golden.
  7. Allow to cool – for at least 15 minutes, then cut into bars (thirds lengthwise, then eight across).

 

These granola bars can be stored in a container for a couple weeks (if they last that long).

Easy Plum Crisp

This fuss-free recipe has simple measurements, basic techniques and is extremely forgiving.

A quick and easy homemade plant-based plum crisp on antique plate with crossed stiched cloth napkin. Recipe by Lizzie Homemaker.
An easy and delicious plant-based plum crisp.

I love to bake with my kids and we do it often.  We picked up some lovely blue plums from a local fruit and veg stand and put together an easy plum oatmeal crisp.  I like to keep my recipes really simple when I can.  In this instance it couldn’t be any easier – it’s a great one to make with kids.

I set up shop on my kids’ little table to create a kid-friendly work space.  I sliced the plums down the center while my 3-year-old twins removed the pits.  Then they did a mix of eating the fresh plums and putting them in an oven proof vessel.  With this recipe the quantity of plums can be casual – whatever makes it in.  Then we made the topping.  We used one measuring cup, taking turns to scoop this and that into a mixing bowl, added a spoonful of cinnamon and a generous pinch salt, mixed and then mashed in some coconut oil.  You can use forks, a pastry blender, or your hands to do the mashing.  We placed the crumple mixture on top, popped it into the oven and celebrated 45 minutes later.  They loved this dessert.  It was an easy and relaxed one to make with them and they were so very proud of their accomplishment.

A toddler's hand patting down pitted blue plums in a white baking dish. Background is a floral tablecloth. Recipe from lizziehomemaker.com.
Making a plum crisp with my 3-year-old daughters was so easy and they absolutely loved it.

I am always trying to make my recipes healthier than the classics I grew up on.  This dessert is whole grain and coconut oil has replaced the butter.

RECIPE

Easy Plum Crisp

Ingredients

  • 2 lbs of plums (more or less will work fine)
  • 1/2 cup whole wheat flour
  • 1/2 cup brown sugar
  • 1/2 cup rolled oats
  • 1 tsp cinnamon
  • pinch of salt
  • 1/2 cup coconut oil

Directions

  1. Preheat oven to 375 F.
  2. Slice plums in half, remove pits.
  3. Place plums in ovenproof dish.
  4. Mix the dry ingredients together.  Add the coconut oil to the dry mixture and use a pastry blender, fork or your hands (my preference), and simply mash the coconut oil into pea sized chunks.  This recipe is forgiving so don’t stress about getting it perfect.
  5. Top the plums with the crumble mixture.
  6. Bake for 45 minutes.

Health Canada recommends that at least half of your daily grains are whole grains.

Whole grains are a good source of fibre and are usually low in fat.  Fibre rich foods leave you feeling fuller and may also help reduce the risk of heart disease.