Muffins in the grocer’s baked goods aisle are not whole plant food and are nutritionally closer to cupcakes. This is a healthier twist on breakfast muffins due to the following ingredients:
- Prune puree, known for aiding digestion, replaces sugar for natural sweetness. It adds a moist depth to any baked good it’s used in and is known to contain a stack of novel anti-inflammatory compounds.
- Soy milk, a great source of protein and vitamins, ensures these muffins are dairy-free.
- Flaxseed meal is a whole plant food powerhouse that is rich in omega-3 fatty acids, health-supporting lignans, and adds a nutty flavor, and helps hold baked goods together.
- The combination of brown rice flour, tapioca starch, and cornstarch keeps it gluten-free for those with sensitivity.
- Cranberries add a burst of antioxidants.
- Walnuts provide healthy fats and a satisfying crunch.
Old-Fashioned Cranberry Muffins
December 23, 2023
: 12
: 15 min
: Easy
Each bite is a delightful crunch from walnuts and tangy kick from cranberries, making these muffins a perfect blend of whole plant food flavors and textures.
Ingredients
- 1/2 cup prune puree (for natural sweetness and moisture)
- 3/4 cup unsweetened applesauce (increased for added moisture)
- 1 1/2 cups soy milk (high in protein and vitamins)
- 1 teaspoon vanilla extract (for aroma)
- 1 cup brown rice flour (gluten-free, rich in fiber)
- 1/2 cup tapioca starch (adds lightness to the texture)
- 1/4 cup cornstarch (for binding)
- 2/3 cup Bob's Red Mill Mighty Tasty Hot Cereal (for a whole grain boost)
- 2 teaspoons baking powder (leavening agent)
- 1 1/2 teaspoons flaxseed meal (rich in omega-3 fatty acids)
- 1/2 cup cranberries (packed with antioxidants)
- 1/2 cup walnut pieces (for healthy fats and texture)
Directions
- Step 1 1/2 cup prune puree (for natural sweetness and moisture)
- Step 2 3/4 cup unsweetened applesauce (increased for added moisture)
- Step 3 1 1/2 cups soy milk (high in protein and vitamins)
- Step 4 1 teaspoon vanilla extract (for aroma)
- Step 5 1 cup brown rice flour (gluten-free, rich in fiber)
- Step 6 1/2 cup tapioca starch (adds lightness to the texture)
- Step 7 1/4 cup cornstarch (for binding)
- Step 8 2/3 cup Bob’s Red Mill Mighty Tasty Hot Cereal (for a whole grain boost)
- Step 9 2 teaspoons baking powder (leavening agent)
- Step 10 1 1/2 teaspoons flaxseed meal (rich in omega-3 fatty acids)
- Step 11 1/2 cup cranberries (packed with antioxidants)
- Step 12 1/2 cup walnut pieces (for healthy fats and texture)
Estimated Nutritional Label (per muffin):
- Calories: 170
- Total Fat: 4g (Saturated Fat: 0.4g, Trans Fat: 0g)
- Cholesterol: 0mg
- Sodium: 75mg
- Total Carbohydrate: 29g (Dietary Fiber: 3g, Total Sugars: 7g, Includes 0g Added Sugars)
- Protein: 3g
- Vitamin D: 0.1mcg
- Calcium: 60mg
- Iron: 1.1mg
- Potassium: 145mg
Enjoy these oil-free, nutrient-packed muffins for a healthier snack or breakfast option!
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