One of my coaching clients sent me a recipe for Morning Glory Muffins, asking if it might make a decent breakfast solution when she had to grab something on the run. The recipe had generous amounts of oil and dried fruit, so I was concerned that although it probably tasted great, it was certainly quite calorie dense. Perusing the internet I only came up muffin recipes loaded with dried fruit, sugar/honey/agave (which are all sugar by the way) or lots of oil or nut butter.
So, I suggested we come up with our own version for her to make, and she’d pair one of these with 2 egg white and veggie muffins for protein (such as these) and be set with a balanced, portable breakfast.
I wanted to help her make the healthiest muffins possible, made of whole foods and filled with whole grains, fiber and fresh (not dried) fruits and vegetables. These have some sweetness from the mashed banana, but I deliberately left out sugar and sweeteners so that these muffins would stay “functional” and while they taste good, won’t be tempting her to eat them for dessert or on impulse between meals. If you want, you could certainly sweeten them to your liking, but they are quite nice as is, and have plenty of flavor.
Healthy Morning Glory Muffins3/4 cup whole wheat flour or spelt flour 3/4 cup oat bran 1 teaspoon baking powder 1 and 1/2 teaspoons baking soda 1/2 teaspoon cinnamon 1/2 teaspoon pumpkin pie spice 1/8 teaspoon salt 2 eggs 2 tablespoons water 2 tablespoons coconut oil (melted) 1/2 cup finely grated carrots (60 g) 1/2 cup finely grated zucchini (moisture squeezed out) (60 g after squeezing) 1/2 cup finely chopped apple (60 g) 1 cup mashed banana (225 g)
1. Preheat oven to 400 degrees F. Lightly oil 12 silicone muffin liners or the wells of a muffin pan.
2. Mix the dry ingredients (flour through salt) in one large bowl, and mix the wet ingredients (everything else) in a separate bowl.
3. Add the dry ingredients into the wet ingredients and stir just until everything is mixed. Do not over mix. Divide batter between 12 muffin liners and bake for 15 minutes.
Makes 12 muffins
Nutrition Facts: 101 calories, 4 g total fat, 14 grams total carbohydrate, 3 g fiber, 3 g protein
Notes: You can add in grated coconut, nuts, seeds, or dried fruit; just be aware that each of these will increase the overall calorie content and energy density.