I make these muffins for my family often, they are quick to throw together and are full of healthy fruit, vegetables and are a good source of high quality whole grain carbohydrates for quick bursts of lasting energy! They enjoy them for a quick breakfast when we are on the run, as a snack to grab for practices after school or for an evening snack if their little tummies are a bit hungry before bed. They are a good alternative to grabbing a cookie or a highly processed granola bar!
You can make these with any fruit you want, or even shredded carrots! I make them different all the time, although carrots and blueberry are my family’s favorites. I keep frozen organic fruits in the freezer to use in all different kinds of ways – this is a great way to use them. The last batch I made was blueberry-apple…I only had about ½ cup of blueberries left so bumped it up with some fresh chopped apple – perfect! The pumpkin and the smashed banana are the two things I use as the base of the recipe all the time though – it adds good sweetness and a lot of vitamins! I also play around with adding chopped nuts – pepitas are our family favorites, as well as almonds and walnuts.
They freeze really well also- make a couple of batches and freeze to take out and microwave as you need them. Make them once a month and be ready for the month ahead!
Healthified Any-Fruit Whole Grain Muffins
Makes 18 muffins
Use organic ingredients if you can
Preheat the oven to 400 degrees
2 cups whole grain flour
½ cup whole grain rolled oats – not quick cooking
1/3 cup raw organic sugar – substitute Stevia if you wish
2 tsp baking powder
¼ tsp baking soda
½ tsp salt
1 tsp cinnamon
½ tsp ground cardamom, optional
1 scoop vanilla flavored protein powder – optional
1 banana, smashed
½ cup canned pumpkin puree
1 egg, beaten
1 cup milk
½ cup applesauce – unsweetened
2 Tb healthy oil
1 cup fruit or vegetable of your choice, fresh or frozen –diced apples, blueberry, shredded carrot, cranberry (use a bit more sweetener if you wish for cranberry muffins), extra banana, raspberries, strawberries, etc.
½ cup chopped nuts/seeds of your choice
Combine the dry ingredients in a large mixing bowl, whisk together to combine. In another bowl combine the wet ingredients ( I usually start the wet ingredients by smashing the banana and beating the egg in the bowl first so I can save dirtying another bowl). Omitting the fruit and nuts at this point. When well combined pour the wet ingredients into the dry ingredients. Mix with a rubber scraper very gently, folding and combining everything well – DO NOT OVER MIX – this will make for tough, gummy muffins! When the ingredients are almost completely incorporated stir in the fruit/vegetable and your nuts/seeds of choice.
Spray a standard size muffin cup with some non-stick spray, or use cupcake liners. Fill each muffin tin about ¾ full, with about 1/3 cup of the batter for each. Bake for 30 minutes. Remove from the tin and serve . Enjoy!
You can make a little glaze for these if you wish. Simply mix ¼ cup powdered sugar with a drop or two at a time of lemon juice. Mix well until you have the consistency of a glaze. Drizzle lightly over the muffins.
Be sure to visit Chef Kirsten at www.mesadevida.com
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