Herbed Quinoa Muffins with Sweet Potato and Caramelized Onions

These herbed black quinoa muffins are a healthy and delicious option for breakfast or snacks. The mashed sweet potato provides moisture and a hint of sweetness, which perfectly complements the savory notes from onions, herbs, and the delicate crunch of black quinoa.

Ingredients

For the Black Quinoa:

• 1/4 cup (40g) black quinoa, washed
• 1 cup (240ml) filtered water
• 1/4 cup (60ml) filtered water (extra)
• Pinch of sea salt

For the Muffins:

• 2 tbsp ground flax seeds
• 1/4 cup (60ml) plain soya milk or nut milk
• 1/4 cup (60ml) extra virgin olive oil, plus 1 tbsp extra
• 1 onion, diced
• 2 tbsp chopped sage leaves
• 2 tsp chopped thyme, plus thyme sprigs for garnish
• 1 tsp sea salt
• 1 1/2 cups (150g) sprouted spelt flour or sprouted whole wheat flour
• 1 tbsp aluminium-free baking powder
• 1 tsp bicarbonate of soda (baking soda)
• 1 cup (200g) mashed sweet potato
• 3/4 cup (180ml) filtered water
• 2 tsp unpasteurized apple cider vinegar
• 1 tsp tamari (or soy sauce)

Instructions

Step 1: Prepare the Quinoa

• Soak quinoa in 1 cup of filtered water for 12-24 hours.
• Drain and rinse quinoa. Place it in a small pan with extra water and a pinch of sea salt. Bring to a boil over high heat, then reduce the heat to low and simmer for 15 minutes, or until all the water is absorbed.
• Remove from heat and let it sit, covered, for 10 minutes. Fluff with a fork and set aside 1/2 cup of quinoa for the muffins. Save the remaining quinoa for topping the muffins.

Step 2: Preheat and Prepare

• Preheat your oven to 180°C (gas mark 4) and line a muffin tin with 10 muffin cases.
• In a medium bowl, whisk together the ground flax seeds and soya milk. Set aside to thicken.

Step 3: Sauté the Onions and Herbs

• In a frying pan, warm 1 tbsp of olive oil over medium heat. Add the diced onion and sauté for 5 minutes until golden brown.
• Add the chopped sage, thyme, and 1/2 tsp of salt. Reduce the heat to low and continue cooking for another 5 minutes until the onion mixture is caramelized. Set aside to cool.

Step 4: Prepare the Dry Ingredients

• Sift the flour, baking powder, and baking soda into a medium bowl. Stir to combine.

Step 5: Combine Wet Ingredients

• Add the mashed sweet potato, water, apple cider vinegar, tamari, and remaining 1/2 tsp of salt to the flax-soya milk mixture. Whisk until smooth.
• Add the remaining 1/4 cup of olive oil, and whisk again. Stir in the dry ingredients until almost combined. Then gently fold in the cooked quinoa and sautéed onions.

Step 6: Assemble and Bake

• Divide the muffin batter between the muffin cases, filling them to the top. Garnish each muffin with a sprig of thyme and a sprinkle of the reserved quinoa.
• Bake for 45-50 minutes, or until a toothpick inserted into the center comes out clean.
• Let the muffins cool in the tin for 5 minutes before transferring them to a wire rack to cool slightly.

Tips

• Forgot to Soak the Quinoa? Simply add 2 extra tablespoons of water and cook the quinoa for 20 minutes instead of 15.
• Sweet Potato Tip: Use one large (400g) sweet potato for this recipe.
• Storage: Any leftover muffins can be stored in an airtight container in the fridge for up to two days.

Male Fertility Benefits

These quinoa muffins are not only rich in protein and fiber but also contain several ingredients that support male fertility. The quinoa offers essential amino acids, while the sweet potato provides vitamin A and antioxidants, which are crucial for maintaining healthy sperm quality. The flaxseeds add omega-3 fatty acids, which play a role in hormone regulation, including testosterone.