Good morning (or good evening if you are craving breakfast for dinner)! I've launched a series of nutritional cooking classes, where we explore the wonders of wholesome ingredients and culinary creativity. In the most recent class lovingly dubbed "Sunrise Supper," we played with the vibrant world of purple sweet potatoes, lemon zest, and a touch of floral essence with our Purple Sweet Potato Lavender Lemon Donuts (jump to recipe).
Who doesn't love donuts, but fried dough? Healthy? Well, these delectable treats are not only baked instead of fried but also packed with the goodness of purple sweet potatoes, which are rich in antioxidants and boast a lovely, naturally sweet flavor. So, before you don your aprons, preheat those ovens, and let the culinary journey begin, let me sprinkle in some health benefits:
Purple Potatoes:Â These vibrant tubers are a nutritional powerhouse, boasting a treasure trove of antioxidants, vitamin C, and anthocyanins. Studies suggest that these antioxidants may even play a role in reducing the risk of certain types of cancer. Moreover, their low glycemic index (GI) of 24 means they release sugars slowly, helping to regulate blood sugar levels. Plus, the resistant starch they contain promotes the growth of beneficial gut bacteria, such as Bifidobacteria, which are essential for gut health.
Lavender Aroma:Â Beyond its enchanting fragrance, lavender offers a myriad of health benefits. Its soothing aroma has been shown to reduce stress and anxiety, while some studies suggest that consuming lavender can aid in alleviating digestive issues. So, as you savor these donuts, let the gentle scent of lavender transport you to a place of tranquility and well-being.
Mindful Eating:
As you embark on the journey of creating these delectable treats, embrace the art of mindful cooking and eating. Engage all your senses as you work with vibrant ingredients, from the rich purple hue of the sweet potatoes to the zesty aroma of lemon zest. Take joy in the playful process of baking, relishing every moment of shaping the dough and decorating with edible flowers. Let the therapeutic essence of lavender infuse your kitchen, calming your mind and elevating your culinary experience.
Techniques & Tips:
Silicone Donut Trays:Â A game-changer tool that I discovered in my friend's kitchen, silicone donut trays made shaping and cooking these donuts so much easier (available on Amazon). Their non-stick surface ensures easy release, allowing you to effortlessly craft perfect donuts every time.
Baking vs. Frying:Â Opting to bake rather than fry your donuts not only makes for a healthier treat but also eliminates the need for excess oil. By embracing the oven, you can indulge guilt-free, knowing that each bite is a step towards nourishing your body and nurturing your well-being.
Recipe (makes 6 donuts - double for 1 dozen):
Ingredients:
Donuts:
3 small-medium purple sweet potatoes (enough for 1 ½ cups mashed)
1 ½ teaspoon dried lavender
3/4 cup almond milk (or rice milk)
Zest from 2 small lemons
1 tablespoon lemon juice
¾ cup flour (all-purpose or gluten-free)
¼ teaspoon salt
1 ½ teaspoons baking powder
½ tablespoon sugar
Glaze:
1 cup powdered sugar
½ cup lavender milk
½ cup skins from purple sweet potatoes
Instructions:
Instructions:
Preheat Oven and Roast Sweet Potatoes: Preheat your oven to 350°F (175°C). Using a fork, stab the yams a few times, then wrap them individually in aluminum foil. Place them in the hot oven and roast for approximately 1 hour, or until they're tender and easily pierced with a fork.
Infuse Lavender Milk:Â In the meantime, add the lavender buds and rice milk to a small saucepan. Heat over medium-low heat until just starting to bubble. Once bubbles appear, turn off the heat and allow the mixture to infuse while the sweet potatoes roast. (Separate and save 1/4 c lavender milk for glaze).
Prepare Sweet Potato Mixture: After roasting and removing potatoes, increase the oven temperature to 375°F (190°C). Once the sweet potatoes are cool enough to handle, scoop out the soft flesh and transfer it to a bowl. (*save skin of potatoes for making glaze) Mash the sweet potatoes until smooth, then measure out 1 ½ cups and place them in a larger mixing bowl.
Strain and Add Lavender Milk:Â Strain the lavender milk to remove the buds, then add 1/2 c to the bowl with the mashed sweet potatoes. Incorporate the lemon zest and lemon juice into the mixture, and continue mashing until there are no lumps and the mixture is smooth.
Combine Dry Ingredients:Â In the same bowl, add the flour, salt, baking powder, and sugar. Stir the ingredients together using a wooden spoon or your hands until the mixture is well combined. You should have a cohesive but fairly soft dough.
Fill Donut Molds:Â Grease silicone donut molds lightly (I used light avocado oil spray), then fill each mold to approximately 3/4 full.
Bake:Â Place the filled molds onto a baking sheet and transfer them to the preheated oven. Bake for 35 to 40 minutes, or until a toothpick inserted into the center of a donut comes out clean.
Glaze Instructions:
Prepare Glaze:Â To make the glaze, take the skins from 2-3 potatoes and add them to the remainder of the lavender milk in a pot on the stovetop. Heat the mixture over low heat until it becomes a creamy lavender-colored milk. In a medium bowl, gradually start stirring the powdered sugar as you add the purple milk. Whisk well until you achieve the consistency of runny icing.
Glaze Donuts:Â Once the donuts are cooled, dip each one into the glaze, ensuring they are evenly coated. Then, flip them over to allow any excess glaze to drip off. Place the glazed donuts on a cooling rack set over a sheet tray to catch any drips.
Decorate and Enjoy: While the glaze is still slightly tacky, sprinkle the glazed donuts with natural sprinkles and edible flowers for a whimsical touch. Now comes the best part—devouring them! Remember to hide a few for later, as they tend to disappear quickly!
Purple Sweet Potato Lavender Lemon Donuts are a delightful twist on a classic favorite, offering a burst of color and flavor that's sure to brighten even the grayest of mornings or super-fun evening together at home! In our fun Sunrise Supper cooking class, we also made a gluten-free quiche with a sweet-potato crust and a superfood green smoothie. I also made extra lavender milk at home to create a honey-lavender latte in the morning (*see recipes).
I'll keep you posted for our next culinary escapade, and until then, keep exploring, keep creating, and always remember: the kitchen is your playground!