Characteristics

This recipe provides a quick and easy way to make your own healthy muffins. They are fully plant-based / vegan and do not include any eggs or dairy. The muffins offer nutrient-dense calories in the form of healthy carbohydrates, fats, and proteins. They are high in fiber, naturally low in sodium, and cholesterol free. They are also rich in various micronutrients, provide some health benefits, and make a great snack.

TYPE: Breakfast, Snack
PREP TIME: < 30 mins
SERVINGS: Makes 12 muffins

Characteristics

  • 100% Plant-based / Vegan
  • Wheat-free
  • Oil-free
  • Soy-free
  • Peanut-free
  • Nut-free
  • Refined sugar-free

Goodies Needed*

INGREDIENTS:

TOOLS:

Preparation Steps

  1. Preheat oven to 350F degrees.
  2. In a small bowl, combine the egg replacer ingredients, stir, and let sit for a few minutes.
  3. In a large bowl, combine, and stir together all the dry ingredients (from flour to salt).
  4. In your blender or mixer bowl, combine the non-dairy milk, maple syrup, banana, and the flax egg mixture. Blend/mix just until the ingredients are smooth and evenly blended.
  5. Pour the wet ingredients into the dry ingredients and stir well until blended thoroughly.
  6. Gently fold in the blueberries.
  7. Spoon equal amounts (about 2/3rds of a cup full) into each muffin pan cup.
  8. Bake at 350F for about 20 minutes or until inserted toothpick comes out clean. Enjoy!

Meal Nutritional Benefits

Organic Whole Spelt

  • provides healthy carbohydrates (58%), fiber, protein (17%), and is naturally low in fat
  • provides phytonutrients and antioxidants
  • provides vitamins, specifically most B vitamins, including folate
  • provides minerals, especially phosphorus, manganese, magnesium, zinc, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • helps reduce the risk of heart disease, cancer, and diabetes type 2
  • Health Tips: Avoid processed spelt-containing foods, even if whole. Choose organic, stone-ground whole spelt flours for highest safety and nutrient integrity.

Corn

  • provides healthy carbohydrates, fiber, protein, and is naturally low in fat
  • provides phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin A, C, and some B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, magnesium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • Health Tips: Choose organic corn only to avoid GMO corn, which is associated with many health risks and widespread in the world today. The above health and nutrition information also applies specifically to fresh or frozen corn and pure corn flour. Avoid processed corn foods, like corn oil, corn chips, corn cereals, etc.

Maple Syrup

  • provides mostly simple carbohydrates (sugars) and about 20% fewer calories than honey
  • provides antioxidants and phytonutrients
  • provides trace amounts of B vitamins
  • provides minerals, especially manganese, zinc, calcium, iron, potassium, copper, and magnesium
  • serves as a good, natural sweetener option, which provides some nutrition and health benefits

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it

Flax Seeds

  • provide healthy fats, protein, carbohydrates, and fiber
  • excellent source of omega-3 fatty acid ALA, including an outstanding omega-3 to omega-6 ratio of 4:1
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, including vitamin C, E, K, and most B vitamins
  • provide minerals, especially manganese, magnesium, phosphorus, copper, selenium, iron, copper, calcium, and potassium
  • support optimal health, weight, healing, and prevention
  • support optimal brain, immune, cardiovascular, and digestive health
  • support healthy blood pressure, blood sugar, and cholesterol levels

Coconut Milk (carton and canned)

  • canned coconut milk is a more wholesome and highly concentrated source of nutrients; carton coconut milk is more processed and watered-down
  • provides healthy fats, along with some carbohydrates and protein
  • provides vitamins, especially many B vitamins, including folate and choline
  • provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, and manganese
  • can support optimal health, weight, healing, and prevention
  • supports healthy digestion, bone health, and iron levels
  • Health Tips: Avoid highly processed coconut milk products. Choose organic, original, unsweetened coconut milk without any risky additives.

Blueberries

  • provide healthy carbohydrates and fiber
  • provide some protein and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, including vitamin A, C, E, K, and most B vitamins
  • provide minerals, including potassium, phosphorus, magnesium, calcium, manganese, and iron
  • support optimal health, weight, healing, and prevention
  • support optimal digestion, immune health, and brain health
  • support healthy blood pressure, cholesterol, and blood sugar
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Bananas

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, including vitamin A, C, E, K, and most B vitamins
  • provide minerals, including potassium, magnesium, phosphorus, calcium, iron, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy digestion, blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

(*) Include affiliate links to Amazon. As an Amazon Associate, I earn a small percentage from qualifying purchases and it does not cost you anything extra.