Omega-3 Rich Apple Cupcakes with Tofu and Sweet Potato Cream


Omega-3 Rich Apple Cupcakes with Tofu and Sweet Potato Cream

Flax seeds and walnuts are rich in Omega-3, which we often lack in our daily diet. Did you know that the human body can’t produce Omega-3 by itself, so Omega-3 acids are essential in our diet? These acids are critical in the structure of every cell in our body, and contain anti-inflammatory and preventative characteristics that we can’t substitute. They’ve been proven to help prevent instances of heart disease and stroke, and can even safeguard us against certain cancers!

This recipe is dairy free, and also does not use any refined sugar. Instead of sugary icing, creamy sweet potato and tofu cream are used. These very nutritious sweets can even substitute for a meal!

Autumn is in full effect here in Australia, meaning both sweet potato and apples are in season! This makes the cupcakes even more fabulous as the seasonal fruit and veggies are packed full of flavour and even a little cheaper. Using seasonal foods also helps to nourish and satisfy our bodies, so it is the perfect recipe to cook as the temperature gradually decreases.


  • 200g (7oz) wholemeal flour
  • 1 teaspoon baking powder
  • 1 teaspoon cinnamon powder
  • teaspoon sea salt
  • 30g (1oz) ground flaxseed
  • 90ml (3fl oz) water
  • cup unsweetened apple sauce
  • 80ml (2.fl oz) neutral oil
  • 100g (3.oz) brown sugar or unrefined sugar
  • 1 teaspoon vanilla extract
  • 1 1/2 apples (about 230g/8oz), peeled and chopped 100g (3.oz) walnuts, crushed
  • 100g (3.oz) walnuts, crushed
  • Sweet potato and tofu cream
  • 120g (4oz) purple sweet potato
  • Pinch of salt
  • 100g (3.oz) firm tofu
  • 2 teaspoons maple syrup
  • Garnish
  • Cinnamon powder


1. Preheat the oven to 180°C (350°F).

2. Lightly grease a muffin tin or alternatively, line holes with paper cases.

3. In a medium-size bowl, combine the flour, baking powder, cinnamon and salt.

4. In a mini food processor or small blender, whip the flaxseed and water together, until it reaches a thick and creamy consistency.

5. In a separate bowl, combine the applesauce, oil, sugar, vanilla and flax mixture. Beat with an electric hand mixer or whisk until creamy smooth. Add to the flour mixture and stir until well blended. Do not over mix. The batter should be thick rather than smooth and wet, so please don’t use too much liquid.

6. Fold in the apples and nuts.

7. Fill the greased muffin tins about three-quarters full.

8. Bake for 25 minutes or until cooked. You can insert a skewer through the centre; if it comes out clean they’re cooked.

9. Cool in tins for 5 minutes, then transfer to a wire rack to cool completely before icing.

10. To make sweet potato cream, peel the potato and boil with a pinch of salt until cooked.

11. Place the tofu, sweet potato, maple syrup and process until smooth. If the cream is too hard, add 1 or 2 teaspoons of soymilk.

12. Pipe the cream onto the apple cupcakes. Dust with cinnamon powder.

Tip: To use egg instead of flaxseed, whisk two eggs with sugar until pale then add apple sauce, vanilla and oil (steps 4 and 5) and remove the water from the ingredients.

This recipe is from my first cookbook ” Cooking With Soy
Both hardcover and ebook are available



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