Tag: food

🥚 Egg & Sweet Potato Muffins (No Sugar, Perfect for BLW) | 무설탕 계란고구마머핀

Egg & Sweet Potato Muffins

These egg & sweet potato muffins have a soft texture and mild flavor, making them suitable for babies around 1 year old and ideal for baby-led weaning (BLW).
They’re naturally sweet from the sweet potato, soft to chew, and packed with protein and vitamins—no added sugar needed.

계란 고구마 머핀은 부드럽고 순한 맛으로, 만 1세 전후 아기에게 적합하며 아기주도이유식(BLW)에 잘 어울립니다.
고구마의 자연 단맛으로 충분히 달고, 부드러워서 잘 씹히며 단백질과 비타민이 풍부해요.

🥣 Ingredients / 재료

  • 2 eggs / 달걀 2개
  • 100g steamed sweet potato (about 1 small piece) / 찐 고구마 100g (작은 것 1개 정도)
  • 2–3 tbsp milk or soy milk / 우유 또는 두유 2~3큰술
  • A small amount of oil (for greasing) / 식용유 약간 (틀 코팅용)
  • Optional: finely chopped spinach or broccoli / 선택: 다진 시금치나 브로콜리 약간

🍳 Instructions / 조리법

  1. Mash the sweet potato.
    Mash it while still warm.
    따뜻할 때 포크로 으깨주세요.
  2. Mix all ingredients.
    Whisk eggs, mashed sweet potato, and milk together. Add veggies if using.
    달걀, 고구마, 우유를 섞고 채소를 넣을 경우 함께 섞어요.
  3. Fill muffin cups.
    Lightly oil the cups and fill them 2/3 full.
    머핀틀에 기름을 살짝 바르고 반죽을 2/3 정도 채워요.
  4. Bake or air fry.

Oven: 180°C (350°F) for 20–25 min

Air fryer: 160°C (320°F) for 15–18 min
Use a toothpick to check if cooked.
젓가락으로 찔러 확인하세요.

  1. Cool completely.
    Cooling makes the texture softer and easier to hold.
    완전히 식히면 더 부드러워지고 아기가 손으로 잡기 좋아요.

🧊 Storage / 보관

  • Refrigerate up to 2 days / 냉장 2일
  • Freeze up to 2 weeks / 냉동 2주
  • Reheat in microwave for 10–15 seconds. / 전자레인지에 10~15초 데워주세요.

💡 Mom’s Tips / 엄마의 팁

The Key to these muffins is their simple ingredients – it’s all about keeping them soft and moist!

  1. Mash the sweet potato while warm.
    Warm sweet potato mashes smoothly — cold ones get lumpy.
    고구마는 따뜻할 때 으깨야 덩어리 안 생겨요.
  2. Adjust milk amount based on batter texture.
    Too thin = flat muffins , too thick = dry texture.
    반죽이 너무 묽으면 퍼지고, 너무 되면 퍽퍽해요.
  3. Bake at a lower temperature (150–160°C) in an air fryer.
    Silicone molds heat slowly; low temp helps even baking.
    에어프라이어는 낮은 온도로 천천히 구워야 골고루 익어요.
  4. Lightly oil the molds.
    Even silicone releases better with a thin oil coat.
    틀에 식용유를 살짝 바르면 더 잘 떨어져요.
  5. Cool completely before sealing.
    Trapped steam makes muffins soggy.
    완전히 식힌 뒤 밀폐해야 눅눅하지 않아요.

💛Why it’s good for babies

You can replace sweet potato with pumpkin or apple puree.
고구마 대신 단호박이나 사과퓨레로 바꿔도 좋아요.

Great for BLW and self-feeding practice.
손으로 먹는 연습용으로 아주 좋아요.

Rich in protein, beta-carotene, and calcium.
단백질, 베타카로틴, 칼슘이 풍부해요.

I’ve been baking muffins a lot lately, and I found a really good muffin pan that

I’d love to recommend! (Not an ad)

[ Trudeau Structure Silicone Mini Muffin Pan (24-Cup)]

  • Perfect balance for both baby and family use.
    아기용과 가족용 모두에 딱 맞는 머핀틀이에요.

>> Why It’s a Great Choice

  1. Food-grade silicone (BPA-free, FDA approved)
    Safe and toxin-free for babies.
    → 100% 식품용 실리콘, BPA Free, FDA 승인으로 안전해요.
  2. Reinforced steel frame
    Keeps its shape even when filled — no wobbling.
    → 강화 스틸 프레임으로 흐물거리지 않고 안정적이에요.
  3. Easy release & non-stick surface
    Muffins pop out smoothly with just a touch of butter.
    → 살짝 버터만 발라도 쉽게 떨어져요.
  4. Heat-resistant up to 428 °F (220 °C)
    Works in both oven and air fryer.
    → 오븐과 에어프라이어 모두 사용 가능해요.
  5. Dishwasher safe
    Easy to clean, saves time.
    → 식기세척기로 간편하게 세척돼요.

** Mini cup size makes it ideal for baby snacks,
and 24 cups let you bake enough for the whole family at once.
→ 미니컵이라 아기 간식용으로 좋고, 24개 한 번에 구워 가족용으로도 충분해요.

It was a warm and cozy egg & sweet potato muffin that tastes even better with a glass of milk. Babies will absolutely love it!

Every mom wants the food she makes for her little one to be both healthy and delicious.

I hope this recipe brings a happy time not only for your baby, but also for you — because when mom feels good, baby feels happy too. 💛

🎃 Sugar-Free Pumpkin Risotto Even Adults Love | 어른도 반하는 무설탕 단호박 리조또

Sugar-Free Pumpkin Risotto

After making mini pumpkin muffins, I had a little pumpkin left — so I turned it into this creamy, healthy risotto.
It’s mild, naturally sweet, and perfect for both kids and adults.
Made with milk instead of cream, it feels light yet comforting.

단호박 미니머핀을 만들고 남은 단호박으로 만든 부드러운 단호박 리조또예요.
자연스러운 단맛과 크리미한 식감으로 아기부터 어른까지 함께 즐길 수 있습니다.
크림 대신 우유로 만들어 부담 없이 담백해요.

🥣 Ingredients | 재료

150g steamed pumpkin (찐 단호박 150g)

*In Korea, we often use 단호박 (danhobak), a type of [Kabocha squash] that’s naturally sweet and creamy. If you’re in the U.S., you can replace it with [butternut squash] or any sweet pumpkin variety.

1 bowl cooked rice (밥 1공기)

1 cup milk or soy milk (우유 또는 두유 1컵)

1/4 onion, finely chopped (양파 1/4개, 잘게 다진 것)

1 tbsp olive oil (올리브유 1큰술)

Pinch of salt (소금 약간, 선택)

Parmesan cheese (optional, 파르메산 치즈 약간)

🍳 Instructions | 조리법

  1. Heat olive oil in a pan and sauté chopped onion until translucent.
    올리브유에 양파를 넣고 투명해질 때까지 볶아요.
  2. Add steamed pumpkin and mash gently with a spoon.
    찐 단호박을 넣고 주걱으로 으깨며 섞어요.
  3. Add rice and mix evenly.
    밥을 넣고 고루 섞어요.
  4. Pour in milk and cook over low heat while stirring until thickened.
    우유를 넣고 중약불에서 걸쭉해질 때까지 저어가며 끓입니다.
  5. Adjust seasoning with salt or cheese if desired.
    간을 맞추고 따뜻할 때 바로 담아요.

✨ Tips | 만들 때 팁

  • Pumpkin Moisture Control: If the pumpkin is watery, drain slightly before using to keep texture creamy, not soupy.
    단호박이 너무 묽으면 물기를 살짝 빼 주세요. 질감이 훨씬 크리미해져요.
  • Rice Texture: Slightly firm rice works best; overcooked rice can become mushy.
    너무 퍼진 밥보단 약간 꼬들한 밥이 식감이 좋아요.
  • Richer Flavor: Mix 1 tsp butter or a bit of cheese at the end for a deeper flavor.
    마지막에 버터나 치즈를 살짝 넣으면 풍미가 훨씬 진해집니다.
  • Baby Version: Skip salt and cheese; add a little more milk for a softer texture.
    아기용은 소금·치즈를 빼고 우유를 조금 더 넣어 부드럽게 만들어 주세요.
  • Leftover Idea: Great for using up leftover pumpkin from muffins or soups.
    남은 단호박 활용 메뉴로도 좋아요.

✨ Key Points | 포인트

  • Natural Sweetness – Sweetened only by pumpkin’s natural flavor, no sugar added.
    단호박의 자연 단맛만으로 충분히 달콤해요.
  • Soft & Creamy Texture – Smooth and mild, perfect for both kids and adults.
    부드럽고 크리미한 식감으로 아기와 어른 모두 즐길 수 있어요.
  • Simple Ingredients – Made with just six basic ingredients.
    재료는 단 6가지, 간단하게 만들 수 있어요.
  • Healthy Comfort Food – Light but filling without cream or butter.
    크림이나 버터 없이도 든든하고 건강한 한 끼예요.

🧊 Storage | 보관법

  • Refrigerate up to 2 days | 냉장 2일
  • Freeze up to 1 week | 냉동 1주
  • Reheat for 30 seconds before serving | 전자레인지에 30초 데워 부드럽게 복원

When the weather gets chilly, a warm bowl of comfort food feels just right.
A spoonful of this pumpkin risotto fills the room with a cozy, sweet aroma.
It’s amazing how soft and rich it tastes — all without any added sugar.
A healthy meal that both kids and adults can enjoy together.
Wishing you a happy table, even without sugar 💛

🎃Sugar-Free Pumpkin Mini Muffins | 무설탕 단호박 미니머핀

Sugar-Free Pumpkin Mini Muffins

These pumpkin mini muffins are naturally sweet, soft, and perfect for both babies and more.

Made with oat flour and steamed pumkpin, they’re healthy, simple, and sugar-free.

You can easily bake them in an oven or air fryer.

달콤한 단호박과 귀리 가루로 만든 무설탕 미니머핀이에요.

부드럽고 촉촉해서 아기와 함께 먹기 좋고,

오븐이나 에어프라이어로 간단하게 만들 수 있습니다.

🥣 Ingredients | 재료

  • 100g steamed pumpkin (단호박 100g, 찐 것 기준)
  • 5 tbsp oat flour (귀리 가루 5큰술)
  • 1 egg (달걀 1개)
  • 1 tsp olive oil (올리브유 1작은술)
  • a pinch of baking powder (optional) (베이킹파우더 약간, 선택)

*In Korea, we often use 단호박 (danhobak), a type of [Kabocha squash] that’s naturally sweet and creamy. If you’re in the U.S., you can replace it with [butternut squash] or any sweet pumpkin variety.

🍳 Instructions | 조리법

  1. Mash the steamed pumpkin until smooth.
    단호박을 부드럽게 으깨 주세요.
  2. Add egg, oat flour, and olive oil. Mix well.
    달걀, 귀리 가루, 올리브유를 넣고 고루 섞어요.
  3. Pour the batter into mini muffin cups.
    반죽을 미니 머핀 틀에 나눠 담아요.
  4. Bake at 350°F (175°C) for 15 minutes, or until golden.
    350℉(175℃)에서 약 15분간 노릇하게 구워 주세요.

🧊 Storage | 보관법

  • Room temp: 1 day | 실온 1일
  • Refrigerated: 3 days | 냉장 3일
  • Frozen: up to 2 weeks | 냉동 2주
    Reheat for 5–10 seconds before serving.
    먹기 전 전자레인지로 5~10초 데워 주세요.

✨ Key Points | 포인트

  1. Natural Sweetness – Sweetened only with pumpkin.
  2. Soft & Moist – Egg and oat flour make the texture tender.
  3. No Sugar Added – 100% sugar-free and clean flavor.
  4. Easy to Make – Simple 4-ingredient recipe.

Tips for Making Sugar-Free Pumpkin Mini Muffins

## Pumpkin mini muffins have simple ingredients, so the cooking conditions and the state of the ingredients greatly affect their taste. ##

단호박 미니머핀은 재료가 단순해서 조리 조건·재료 상태가 맛을 크게 좌우함.

  • Control Pumpkin Moisture: If the mashed pumpkin is too wet, the muffins may spread. Pat with a paper towel to remove excess moisture.

너무 묽으면 쿠키처럼 퍼짐, 으깰 때 수분이 많으면 키친타월로 살짝 제거.

  • Adjust Oat Flour: Add 1–2 extra tablespoons of oat flour if the batter feels too thin. It helps the muffins hold their shape.

반죽이 너무 질면 귀리 가루 1~2스푼 추가 →형태 유지 잘됨.

  • For Air Fryer Users: Bake at 320°F (160°C) for about 13–15 minutes to keep them soft and moist.

에어프라이어 사용 시: 160 ℃ 약 13~15 분 구우면 적당히 촉촉함 유지.

  • Enhance Flavor: Add a pinch of cinnamon for a warm, rich aroma.

색감·풍미 강화: 시나몬 한 꼬집 넣으면 향이 훨씬 풍부.

  • Keep Them Soft: After cooling, store in an airtight container in the fridge and reheat for 10 seconds before eating.

부드러움 유지: 식힌 뒤 밀폐용기에 넣고 냉장 보관, 먹기 전 10초 데우면 갓 구운 질감 복원.

  • For Babies: Use fully cooked pumpkin and only the egg yolk for easier digestion.

아기용일 경우: 단호박을 완전히 익혀 으깨고, 노른자만 사용하면 소화에 더 부드러움.

  • Among these, tips #1, #2, and #5 make the biggest difference in texture and taste.

이 중 1·2·5번이 맛과 식감에 가장 영향 큼.

— — —

These muffins are so delicious that moms won’t be able to resist sharing them with their little ones.
They’re naturally sweet, soft, and perfect for family snack time.
Make a batch this Halloween and enjoy baking, tasting, and celebrating together with your kids — a healthy treat everyone will love!