Veggie-Packed Muffins

This is a go-to recipe that I make weekly for my kids. It’s packed with veggies, fat, fiber, and protein, is incredibly versatile, mixes up in a blender, and makes for a great breakfast, lunch, or snack. Doesn’t get much better than that!

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Ingredients

• 1 medium/large ripe banana

• 1 egg

• 1 tablespoon nut butter (seed butter if nut-free)

• 3 tablespoons whole wheat flour

• 1/2 cup cooked veggie* (from about 1 cup raw) OR 1-1.5 cups raw greens

• 3/4 - 1 teaspoon cinnamon

Instructions

1. Preheat oven to 350°F.

2. Line a muffin tin (either regular size or mini) with parchment liners. Set aside.

3. Place all ingredients in a high-powered blender, and mix until combined.

4. Pour or scoop batter into muffin tin and bake for 18-20 minutes, until a toothpick inserted comes out clean.

To store, place in an airtight container in the fridge for 3-5 days, or freeze for up to 3 months.

Flavor Variations & Substitutions

Using the base recipe above, try some of these flavor variations:

Carrot Cake

• 1 medium/large ripe banana

• 1 egg

• 1 tablespoon sun butter

• 3 tablespoons whole wheat flour

• 1/2 cup cooked carrots

• 3/4 teaspoon cinnamon

• 1/4 teaspoon ginger

• 1/8 teaspoon ground allspice

• Optional: chopped walnuts or pecans, either mixed into the batter or topped on muffins before placing in the oven.

PB&J

• 1 medium/large ripe banana

• 1 egg

• 1 tablespoon peanut butter

• 3 tablespoons whole wheat flour

• 1/2 cup cooked parsnips or golden beets

• 3/4 teaspoon cinnamon

• 1.5 teaspoons jam

Put all ingredients except jam into a blender and blend until smooth. Pour the batter into a muffin pan, and then swirl 1/4 teaspoon of jam into each muffin before placing in the oven.

Chocolate Chip-Banana

• 1.5 medium ripe bananas, or 1 really big one

• 1 egg

• 1 tablespoon nut/seed butter

• 3 tablespoons whole wheat flour

• 1/2 cup cooked parsnips or golden beets

• 3/4 teaspoon cinnamon

• 1 tablespoon mini chocolate chips

• Optional: chopped walnuts or pecans, either mixed into the batter or topped on muffins before placing in the oven.

Put all ingredients except chocolate chips into a blender and blend until smooth. Pour the batter into a muffin pan, and then top each muffin with some chocolate chips and/or nuts before baking.

Gluten-Free Option

You can substitute equal parts chickpea flour for whole wheat flour. You could also try a 1:1 gluten-free flour, like Bob’s Red Mill.

Egg-Free Option

You can substitute one flax egg for the egg in this recipe. Mix 1 tablespoon flaxseed meal with 3 tablespoons water and let sit for 5-10 minutes, until gelatinous.

*By roasting these veggies in avocado oil you’re actually providing another great source of healthy fat into your child’s diet! Because I roast at 400°F-425°F, I avoid olive oil, as it oxidizes at high heat which is very dangerous to consume. Avocado oil has a higher smoke point and is therefore safe to roast with.

RECIPE & PHOTOGRAPHY BY:  BETHANY MITCHELL-LEGRO