Old-Fashioned Cranberry Muffins (gluten free)

Old-Fashioned Cranberry Muffins (gluten free)

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!