Sweet Potato and Ginger Muffins

January 25, 2014  |  Blog, Low Histamine Recipes

I made these delicious Sweet Potato and Ginger Muffins, froze them, and took them with me for breakfast on a recent trip to Sydney. They were not only delicious, low histamine, low amine, but fructose free and gluten free.

The fibrous nature and water content of sweet potato make this vegetable extremely adaptable in cooking. In this recipe the amount of flour used is much less than a traditional muffin and yet the muffin remains intact whilst perfectly moist.

Sweet potatoes also will take a variety of flavours. I have used ginger here because I have some fresh ginger that I grow. If you do not like ginger, then sweet potatoes have a flavour affinity with: cinnamon, rosemary, lemon zest, chives, thyme, sage, walnuts, and pecans to name just a few.

These Sweet Potato and Ginger Muffins are extremely nutritious. Sweet Potato is anti-inflammatory, due to its very high levels of Vitamin A, and broad spectrum of vitamins and minerals. It is also a good source of fibre. The ginger is also not only anti-inflammatory but great for digestion.

I have also used some Mt Uncle’s banana flour from Queensland. If you are not in Australia you will not be able to get this flour but you may wish to try some plaintain flour. Just substitute any other type of gluten free flour if you cannot get it.

Banana flour, however, is made from green bananas using a proprietary process. The banana flour itself has the same texture as flour and no strong or noticeable taste. It can be used to replace flour in any recipe (although you reduce the quantity by 25%).

For those of us that are histamine intolerant, banana flour has many pluses. Firstly, as the bananas are green, they are relatively low in amines. Secondly, they are an impressive prebiotic. Prebiotics, in my experience, are often better tolerated than ferments and probiotics. Thirdly, it is extremely high in magnesium, potassium, zinc, and vitamin e.

I must say that I really enjoyed these muffins and I suddenly remembered why muffins were so popular in the 1980s. They are nutritious, convenient, and food that you can eat on the go. Move over cupcakes, I think muffins are making a comeback.

By Alison Vickery

Sweet Potato and Ginger Muffins
Prep time: 
Cook time: 
Total time: 
Serves: 6
  • 1.5 cups Sweet Potato (cooked and mashed)
  • ¼ cup Banana Flour (or coconut flour or ⅓rd cup of gluten free flour)
  • 2 teaspoons Gluten Free Baking Powder
  • 2 Small Organic Eggs
  • ¼ cup Organic Coconut Oil (melted or other tolerated vegetable oil)
  • 2 tablespoons Rice Malt Syrup (or other tolerated sweetener)
  • 2 tablespoons Fresh Ginger (grated or to taste)
Conventional Method
  1. Turn on oven to 180 degrees Celsius.
  2. Mix the dry ingredients together in one bowl, and the wet ingredients in another. Then mix the dry ingredients into the bowl with the wet ingredients. Mix until combined well.
  3. Spoon the mixture into muffin cases (I used the bake-able ones) and place on a tray.
  4. Bake for 45 minutes or until the middle is set.
These can also be made in a loaf tin.


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  • Sounds yummy! I’ve made sweet potato muffins before, but they didn’t have such a high ratio of sweet potato to flour.

    I have a great pie crust recipe with mashed potato and I’ve found that it makes a nice dessert pie crust when you substitute sweet potato, though you have to add more flour than with potato.

    • Hi Maija; yes this has a very high ratio. I also make these with beetroot and acai and they taste like chocolate fudge. The density gives it a very sticky quality but still a cake which I like. Enjoy!