Healthy Ingredient "Swap-outs" + Sweet Potato Muffins

Another great way to befriend your cravings is by learning the art of “swapping out” – taking some of your favourite recipes and give them a little tweak of ingredients to make them more nutritious for your body!

A prime example is baked goods. Most people think they have to give up eating baked goods when they switch to healthy eating - and the very thought of giving up ooey-gooey chocolate chip cookies, crepes, pancakes, brownies, makes people run back to their old habits. But with a few little tricks, you don’t have to!


Some of my favourite swap-outs…

Exchange Flour …. for Coconut or Brown Rice Flour or Protein Powder!

Sugar …. for Brown Rice Syrup or Stevia or Xylitol

Butter …. Coconut Oil, Ghee

Eggs (If you're vegan) … you can make eggs with ground flaxseed & water or chia seeds & water. (I usually use 1Tbsp of seeds to 2-3 Tbsp of warm water, let it sit in the fridge for 5 minutes).

Amazing Sweet Potato Muffins

*adapted from Gwyneth Paltrow's (Five Spice) Sweet Potato Muffins


1 large sweet potato

1/2 cup coconut or olive oil

1/2 cup Almond Milk

1/2 cup brown rice syrup

1 teaspoon pure vanilla extract

2 cups gluten free flour (if the flour doesn’t include xanthan gum, add 1 teaspoon)

2 teaspoons baking powder

2 teaspoons baking soda

1 1/2 tablespoon cinnamon

1/2 teaspoon fine sea salt


1. Preheat the oven to 200°C / 400°F. Prick the sweet potato a few times with a paring knife or a fork. Bake until soft (when a paring knife can cut through with zero resistance), about 1 hour. Set the sweet potato aside until it’s completely cool.

2. Peel the sweet potato, discard the skin, and mash the flesh in a mixing bowl with a fork. Whisk the olive oil, almond milk, syrup and vanilla into the sweet potato. In a separate bowl, whisk together the flour, baking powder, baking soda, five-spice powder, and salt. Fold the dry ingredients into the wet ingredients.

3. Line a 12-cup muffin tin with paper liners and evenly distribute the muffin batter among the cups. Bake for 20 to 25 minutes, or until a toothpick comes out clean. Let the muffins cool before serving.