Characteristics

This recipe provides a quick and easy way to make your own healthy muffins. They are vegan in nature (using no animal products), and feature organic ingredients. 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 and make a great snack for the whole family.

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

  • Vegan
  • Wheat-free
  • Oil-free
  • Soy-free
  • Peanut-free
  • Nut-free
  • Refined sugar-free

Goodies Needed

INGREDIENTS:

  • 1.5 cups Whole Spelt Flour (organic)
  • ½ cup Cornmeal (organic)
  • ½ cup Coconut Palm Sugar (organic)
  • 1 tablespoon Baking Powder (aluminium free)
  • ¼ teaspoon Sea Salt (unrefined)
  • 1 Egg Replacer (ex: 1Tbsp ground flax with 3 Tbsp water OR Energ Egg Replacer)
  • 1 cup Original Non-Dairy Milk (organic, unsweetened, coconut or almond)
  • 1 Banana (organic, ripe)
  • 2 cups Blueberries (organic, fresh)

TOOLS:

  • 12 Cup Muffin Pan
  • Oven
  • Mixer or Blender

Preparation Steps

  1. Preheat oven to 350F degrees.
  2. In a large bowl, combine and stir together all the dry ingredients from flour to salt.
  3. In a medium bowl, combine the egg replacer, non-dairy milk and banana, and mix with mixer just until the ingredients are evenly blended. If using blender, place all of these ingredients into blender and blend on high speed until smoothly combined.
  4. Pour the wet ingredients, into the dry ingredients and either stir really well until blended thoroughly.
  5. Stir in the blueberries.
  6. Spoon equal amounts (about 2/3rds of a cup full) into a muffin pan.
  7. Bake at 350F for about 20 minutes, or until inserted toothpick comes out clean. Enjoy.

Meal Nutritional Benefits

Whole Spelt Flour:

  • offers healthy source of complex carbohydrates, which help to regulate healthy blood-sugar levels
  • good source of (in descending order): manganese, fiber, phosphorus, vitamin B3, fiber, magnesium, protein and copper
  • helps to maintain healthy weight, reduces risk of metabolic syndrome, helps prevent gallstones, enhances intestinal health by keeping you regular, protects against breast cancer, helps prevent childhood asthma, enhances cardiovascular health and contains an excellent dose of phytochemicals to promote overall health
  • for more information, visit the whole spelt detailed overview from World’s Healthiest Foods

Cornmeal:

  • Is a high energy food source, low on glycemic index
  • good source of (in descending order): magnesium, vitamin B1, manganese, phosphorus, selenium, iron, vitamin B3, vitamin B6, zinc, vitamin B2, copper, potassium, folate and vitamin A
  • for more information, visit the cornmeal detailed overview from Nutrition Data

Coconut Palm Sugar:

  • provides a low glycemic sweetener option that is rich in micronutrients
  • good source of: potassium, magnesium, zinc, iron and the vitamins B1, B2, B3, B6 and C
  • for more information read about the benefits of coconut palm sugar

Unrefined Sea Salt:

  • Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
  • Alkalizing to maintain proper acid/alkaline body balance
  • Has helped to promote optimal health in civilizations for centuries

Flax Seeds:

  • adds a rich amount of alpha linoleic acid and omega-3 fatty acids to the salad
  • good source of (in descending order): omega-3 fatty acids, manganese, fiber, magnesium, folate, copper, phosphorus and vitamin B6
  • help reduce the inflammation that is a significant factor in conditions such as asthma, osteoarthritis, rheumatoid arthritis, migraine headaches, and osteoporosis
  • protect against bone disease, cancer, diabetes, and heart disease, provide cholesterol lowering benefits, and enhance proper eye health, women’s and men’s health
  • for more information, visit the flaxseeds detailed overview from World’s Healthiest Foods

Non-Dairy Milk:

  • provides optimally healthy plant proteins and fats
  • naturally cholesterol free
  • avoids the problems associated with dairy (use of hormones, drugs, acidity, mucus formation, allergies, etc.)
  • depending on source, like soy, hemp, coconut, almond or brown rice; offers a variety of different healthy nutrients and health benefits
  • always aim for ORGANIC and ORIGINAL, unsweetened varieties
  • always choose the least processed one

Blueberries:

  • Excellent source of antioxidants
  • good source of (in descending order): vitamin C, manganese, fiber and vitamin E
  • helps prevent cancers through antioxidant action (especially colon and ovarian), enhances proper cardiovascular health, improve nighttime vision, protect against macular degeneration, help protect brain from oxidative stress, enhance proper gastrointestinal health and help with both constipation and diarrhea
  • for more information, visit the blueberries detailed overview from World’s Healthiest Foods

Bananas:

  • Is a high energy food source
  • good source of (in descending order): vitamin B6, vitamin C, potassium, fiber and manganese
  • offers cardiovascular protection, offers protection from ulcers, helps replenish electrolyte stores, enhances proper elimination, protects from age-related macular degeneration, helps build stronger bones and promotes kidney health,
  • for more information, visit the bananas detailed overview from World’s Healthiest Foods