by Heidi Beer, NBCHWC

As spring begins, we start to gravitate toward lighter and fresher ingredients. However, I still have frozen precooked berries, fruits and veggies stocked in my freezer. I like to have an easy breakfast or a nice addition to my lunch with a bit of sweetness. This recipe is high in both fiber and water-fiber, rich in an array of colors and low in unhealthy processed foods, sugars, and oils.

This recipe is heavily based on plants, including four vegetables (sweet potatoes, zucchini, spinach, carrots) and two fruits (bananas, apples), any of which can be swapped out for your favorites. The high concentration of produce, combined with whole wheat flour, oats, and chia seeds, creates a high-fiber and high water-fiber muffin that supports digestion, good health, and satiety.

These muffins use whole foods close to their natural state (raw or frozen vegetables) rather than ultra-processed ingredients. By using rolled oats and whole wheat flour, the recipe provides complex carbohydrates, which support steady energy levels rather than spikes in blood sugar. The large number of carrots and sweet potatoes provides high levels of beta-carotene and vitamin A, while spinach and other ingredients add iron and antioxidants.

This recipe incorporates walnuts (healthy fats) and uses plant-based milk (oat milk), aligning with a diet that reduces saturated fats. The use of maple syrup, along with the natural sweetness from fruit, reduces refined sugars. All of these whole foods have immense health benefits for your overall health and longevity.

Heidi’s Healthful Muffins

Makes 1 ½ dozen

Ingredients list:

2 to 2 ½ cups oat milk (any nut milk works)

1 cups water

3 cups sweet potatoes (cooked/frozen)

4 vegetables, 2 fruits, 1 type of nut

2 cups raw zucchini, roughly chopped

2 cups cooked or frozen spinach

2 cups raw carrots, roughly chopped

1 ½  cups bananas, roughly chopped

1 cups raw apples, roughly chopped

½ tablespoon cinnamon

½ tablespoon apple pie spice

1 cup maple syrup

½ teaspoon pure vanilla

1 cup rolled old fashioned oats, uncooked

1 cups whole wheat flour

1 ½ tablespoons chia seeds (optional)

1 tablespoons apple cider vinegar

½ tablespoon baking powder

½ tablespoon baking soda

½ cup (non-dairy) chocolate chips

½ cup walnuts (or any nuts), chopped

Instructions:

Preheat oven to 400 to 425 degrees F; baking time is 35-45 minutes

Lightly oil muffin tins with olive oil (no paper liner).

In blender with the oat-milk and water, blend all veggies and fruit. It may take more than one batch to blend all these items together. If blending in two batches, add half the spices and half the maple syrup and vanilla to each batch and blend to combine.

In a large mixing bowl, add flour, oats, optional chia seeds, baking powder, and baking soda. Mix thoroughly.

Add the apple cider vinegar to the dry ingredients to activate the leavening ingredients. Then add all the wet mixture into the dry mixture and combine thoroughly. Stir until it is almost the texture of cake batter. Then add the chocolate chips and walnuts; mix well.

Use a half-cup scoop to fill the muffin tins (make sure the tins are lightly oiled with a very small amount of olive oil). Tap the tins to get the muffin mixture level and place in the preheated oven. Bake for about 30 minutes and then check to see if tops have fully formed a consistent crust (muffin top). Baking for another 5 to15 minutes, if needed.

Let muffins cool completely before removing them from the tins. I can never wait, so I take one out for everyone while they’re still hot (which is amazing) but I have to carefully scoop it out with a spoon and it still doesn’t fully hold its shape. It’s still worth it. Once they are cool, use a spoon to gently coax them out. They will pack nicely into freezer bags or baggies.

Enjoy.

Heidi Beer NBC-HWC, LM-HWC

Heidi Beer is a National Board-Certified Health and Wellness Coach with Kinwell Primary Care and has worked in the field for over 30 years.