Starting the day with a nourishing breakfast is so important if you want to improve your focus throughout the day. I’ve posted other breakfast recipes before, but if you like muffins, here’s one that’s easy to whip up. They also freeze well.

These are also great to go in the lunch box (there’s a nut free version below), as an afternoon snack or for the kids when they get home from school.

Look at the ingredient variations in the notes below for suggestions to alter the recipe.


  • 200g sweet potato, peeled and diced into 1-2cm pieces

  • 1 large green apple, peeled and diced

  • 250g (1 cup) nut butter

  • 1 heaped teaspoon ground cinnamon

  • 2 heaped teaspoons allspice

  • Pinch of sea salt

  • 3 eggs

  • 85g (1/4 cup) maple syrup or honey

  • 30g (1/4 cup) buckwheat flour

  • 2 teaspoons bicarbonate of soda

  • 200g punnet of strawberries, chopped into small pieces

  • 1 additional green apple, thinly sliced for garnish (optional)


  1. Preheat the oven to 180℃/350℉. Line your muffin tray with non-stick large muffin cases.

  2. Steaming the sweet potato and apple until cooked (mine took about 5 minutes).

  3. Once cooked, allow to cool for a few minutes and ten puree in a food processor or blender.

  4. Add the rest of the ingredients and blend until just combined.

  5. Stir through the chopped strawberries

  6. Pour into the muffin cases and top with a thinly sliced piece of apple.

  7. Bake for 15-20 minutes or until cooked. Insert a skewer. If it comes out clean the muffin is cooked.


These taste lovely on their own, with a low sugar jam* or warm with butter.

*I wouldn’t normally recommend jams as they are full of refined sugar but these muffins aren’t super sweet and the kids may prefer these a little sweeter. St Dalfour do a lovely fruit jam with no added sugar, preservatives or artificial flavours and it can be found in the supermarket.


I’ve tried this recipe with almond butter and ABC (almond, brazil, cashew) spread, both bought from the supermarket.

To make this recipe nut free you can substitute the nut butter for the same amount of tahini.

Feel free to use a different flour. Anything except coconut flour will work well.