Sneaky Sweet Potato Oat Cups

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sneaking in some serious nourishment and beating breakfast boredom in one fell swoop

Sneaky Sweet Potato Oat Cups

Sneaky Sweet Potato Oat Cups

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Today is the time to talk about one of the most difficult parts of healthful eating – working with the picky eaters.

I get it, some people are more attracted to white bread and fried chicken than green beans and ahi tuna. Hey, we all have our own preferences, right?


One thing I find about picky eaters is that they almost always like more foods than they think they do. I am the queen of hoodwinking guests. I like to serve up a dish, and tell everyone afterward what they just ate.

I remember my mom once purchased Deceptively Delicious by Jessica Seinfeld. This book is chock full of delicious recipes with little healthy bits tucked into each dish. If you’re interested, check it out*:

I was thinking about this book the other week, while recipe writing and an idea struck me. I was planning to add sweet potatoes to my baked oatmeal cups, why not up the nutrition factor, and sneak in some cauliflower, too.

If you haven’t noticed, cauliflower has been all the rage lately. It is just so easily transformed! Mill it to rice, puree it into a sauce, or today, we’ll blend it into our oatmeal cups!

Cauliflower is an excellent source of antioxidants and fiber. It also has a high water content, which is great for digestion when paired with the fiber.** The flavor is so mild, it is easily masked by the other ingredients we’ll add today. Cauliflower is also in season this fall, so you should be able to find an abundance at your local grocery store for a steal.

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Baked oat cups are basically a mash up between oatmeal and muffins. They’ll be dense like baked oats, but perfectly portioned for a busy morning like a muffin!

The sweet potato and spices marry together creating quite an intoxicating aroma, so much so that is sure to be a highly sought after (and sneaky) breakfast item in your household.

Cauliflower and Sweet Potato Oat Cups

WHAT YOU’LL NEED:

Gluten Free Quick Cooking Oats – You can use regular Quick Cooking Oats if you aren’t avoiding gluten. This recipe uses quite a bit of oats – I recommend buying in bulk from the link below *

Fresh Sweet Potato

Fresh Cauliflower

Eggs

Cashew Milk (or milk of choice)

Maple Syrup

Cinnamon

Vanilla

Baking Powder

Sweet Potato and Cauli Oat Cups

WHAT YOU’LL DO:

Preheat oven to 350 and grease a muffin tin – I use coconut oil spray

Wash and dry the cauliflower. We’re going to steam this in the microwave. Less mess, yo. Cut the bottom of the cauliflower off, slice it into pieces and place it into a glass bowl with about ¼ cup of water. Cover this with a lid or plastic wrap. Place in the microwave on high for 3 minutes. Let this stand for 2 minutes before removing the lid and straining.

While the cauliflower cooks, wash your sweet potato, pierce it with a fork, and wrap it in a damp towel. When the cauliflower comes out, microwave the sweet potato for 7-10 mins, until it comes out soft.

Sweet Potato and Cauliflower Oat Cups

As you wait for the sweet potato to cook, place the drained cauliflower in a blender. Rinse and dry your glass bowl, we don’t need to dirty another dish so let’s use this for the dry ingredients. Measure out the oats, cinnamon and baking powder. Add the cashew milk, maple syrup, and vanilla to the blender. When the sweet potato is cooked and cooled a bit, peel the skin away and add it to the blender. Blend the produce and liquids until smooth.

Pour the liquid mixture into the dry and mix to cool it down. Whisk the eggs in a separate bowl and add them slowly. You don’t want to add eggs to a hot mixture or they will partially cook and you’ll end up with a mess!

Pour the oat batter evenly into the greased muffin tin and place into the oven for 30 minutes!

Sweet Potato Oat Cups

These keep well for about a week in the fridge and can be warmed in 30 seconds in the microwave. Once cool, they can also be frozen and will take about 1 minute to heat in the microwave.

Oat Cups Topped With Greek Yogurt

Scarf them down plain, slather them with nut butter, or crumble over yogurt. The world is your muffin tin, baby.

Deliciously Sneaky Sweet Potato Oat Cups

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xoxx,

Miss AK

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Sneaky Sweet Potato Oat Cups
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 16
 
Preheat Oven to 350 degrees - {gluten free, dairy free, refined sugar-free}
Ingredients
  • 4 cups of Gluten Free Quick Cooking Oats
  • 1 large or two medium Sweet Potatoes
  • ½ head of Fresh Cauliflower
  • 2 Eggs
  • 1.5 cups of Cashew Milk
  • ½ cup of Maple Syrup
  • 1 tsp Cinnamon
  • 1 tsp of Vanilla
  • 2 tsp of Baking Powder
Instructions
  1. Preheat oven to 350 and grease a muffin tin – I use coconut oil spray.
  2. Wash and dry the cauliflower. We’re going to steam this in the microwave.
  3. Cut the bottom of the cauliflower off, slice it into pieces and place it into a glass bowl with about ¼ cup of water.
  4. Cover this with a lid or plastic wrap.
  5. Place in the microwave on high for 3 minutes. Let this stand for 2 minutes before removing the lid. Then strain the water out.
  6. While the cauliflower cooks, wash your sweet potato, pierce it with a fork, and wrap it in a damp towel.
  7. When the cauliflower comes out, microwave sweet potato for 7-10 minutes until it comes out soft.
  8. As you wait for the sweet potato to cook, place the drained cauliflower in a blender.
  9. Rinse and dry your glass bowl, we don’t need to dirty another dish so let’s use this for the dry ingredients.
  10. Measure out the oats, cinnamon and baking powder.
  11. Add the cashew milk, maple syrup, and vanilla to the blender.
  12. When the sweet potato is cooked and cooled a bit, peel the skin away and add it to the blender. Blend the produce and liquids until smooth.
  13. Pour the liquid mixture into the dry and mix to cool it down.
  14. Whisk the eggs in a separate bowl and add them slowly. You don’t want to add eggs to a hot mixture or they will partially cook and you’ll end up with a mess!
  15. Pour the oat batter evenly into the greased muffin tin and place into the oven for 30 minutes!

 

Sweet Potato Oat Cups with Hidden Veggies

*indicates an affiliate link: This post contains Amazon affiliate links and if you choose to purchase products through the links provided, I will receive a small commission. As always, all thoughts and opinions are my own.

**(source) http://www.medicalnewstoday.com/articles/282844.php

7 Comments
  • Rebecca @ Strength and Sunshine

    Reply

    O so fun!
    And yea! Picky eaters do like more than they think! Or they think on independent will taste like the one food they tried with it and didn’t like. No! Everything recipe is different! Everything can taste good!

    • Miss AK

      You’re exactly right!!

  • Megan - The Emotional Baker

    Reply

    I love the addition of cauliflower in these! I never would have thought to do that 🙂 What a great healthy breakfast!
    Megan – The Emotional Baker recently posted…Sweet Potato CakeMy Profile

    • Miss AK

      Thank you, girl! I hope you get to try!

  • Kerri McGrail

    Reply

    I love eating baked sweet potatoes for breakfast or oatmeal, so why not combine them?? Love that idea!! Japanese/oriental sweet potatoes really are the best!

    • Miss AK

      Exactly! Totally one of my faves!

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