What you eat can be the difference between functioning at optimal health and increased risk of common health conditions. Unhealthy fats, sugars, and processed foods all work against your health goals. Sadly, these are all common in the typical Western diet.

The foods that contain these ingredients are tasty, but you can remove them from your diet and still enjoy delicious treats. With recipes like the one below, you get mouthfuls of flavor, all from ingredients that work to promote your health.

Easy Coconut and Sweet Potato Muffins


1 small organic sweet potato, roasted (should be about 1 cup, packed)

3 tablespoons ground flaxseed in 1/2 cup of water (let the flaxseed sit in water for 10 minutes; this substitutes your egg)

¾ cup organic coconut milk

2 tablespoons organic olive oil

½ cup pure maple syrup or unpasteurized honey

1 cup organic brown rice flour

¼ cup organic coconut flour

1 tablespoon aluminum-free baking powder

½ teaspoon Himalayan salt

1 tablespoon ground cinnamon

1 teaspoon ground ginger

1 teaspoon ground turmeric

⅛ teaspoon ground cloves

⅛ teaspoon ground nutmeg


Preheat the oven to 400F. Use a skewer to make a dozen or more holes in your sweet potato skin, and then cook it on a baking tray for an hour.

Allow the potato to cool, cut it in half and scoop out the insides into a large bowl. Add the flaxseed, coconut milk, olive oil, and maple syrup and combine until smooth.

In a separate bowl, mix all the dry ingredients, then add these to the potato mixture and stir until completely combined.

Oil your muffin tray thoroughly with coconut oil and pour the batter evenly into the muffin tray (each one should be approximately 2/3 full).

Cook for 30-35 minutes and serve while warm.

The Healthful Ingredients

By eating foods, like the coconut and sweet potato found in these muffins, you can enjoy a delicious dish while supporting your health in several ways. Each of these ingredients offers a flavor you’ll love and health benefits you’ll be thankful for. 


Ginger is a naturally-sourced spice that has long been used to support health. Gingerol, the main compound in ginger, helps to promote the antioxidant capacity to support joint health and flexibility. Ginger also supports immune system function, so your body can better defend against environmental threats.


It is the oil in coconut that helps reduce typical oxidative stress to support health. In addition to this, coconut promotes healthy metabolism and hormone levels. Coconut is also a healthful alternative to sugars when you need a sweet touch. As flour, coconut provides dietary fiber to your gut bacteria, promoting digestion and gut health.

Sweet Potato

Not only are they a good source of complex carbohydrates and naturally sweet flavor, but sweet potatoes also contain a host of beneficial nutrients. The antioxidants in sweet potatoes help reduce typical oxidative stress and promote healthy cell growth and activity. In addition to this, sweet potatoes are packed with dietary fiber to nourish your gut microbiome, promoting optimal digestion and gut health.


The compound curcumin found in turmeric is an ingredient that has been used for centuries to support health. Curcumin helps to reduce typical oxidative stress to promote joint, brain, and heart health. Adding turmeric to a meal gives you great flavor, bright color, and a mouthful of health benefits. 


Another natural spice that has been used in traditional settings to support health is cinnamon. Cinnamon helps support immune system function by promoting antioxidant activity and promoting the body’s natural ability to heal.

The Bottom Line

The foods you eat matter to your overall health. And you don’t have to give up great tasting treats either. With recipes like our easy coconut and sweet potato muffins, packed with powerful spices, you can support whole-body health while enjoying the snacks you deserve.