Breakfast is considered to be the most important meal of the day, but who has time to make a healthy breakfast every….single…morning? Foods that are easy to grab on the go can be so unhealthy and, while muffins can seem like a nutritious option, a store bought blueberry muffin can have almost 30 grams of sugar. Even a “healthy” carrot muffin can have 14 grams of fat and up to 20 grams of sugar! But this great tasting, easy muffin recipe will help you start your mornings healthier.

One of the best things about this muffin recipe is that it incorporates vegetables into your morning routine. How often do you start your day with broccoli?! Broccoli works great in these muffins because not only is it full of health benefits, but it has a mild flavor as well. It’s packed with soluble fiber to help reduce cholesterol and powerful antioxidants like vitamin C, calcium, and vitamin K for bone health. Even if you’re not a huge broccoli fan it’s blended so fine and baked in so that you won’t even notice it’s there. Broccoli for breakfast? It’s about time!

While carrots have been hanging around in muffins for a while, in this recipe they’re pureed with the other vegetables so they are even more inconspicuous than in a regular carrot muffin. Carrots are great for lowering cholesterol, an excellent source of potassium, and they have tons of beta-carotene. Of course, even though this recipe is written with broccoli and carrots as the main vegetables, you can also substitute zucchini, corn or any other cooked vegetable. Test out different veggies to see which makes your morning muffin the best.

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Of course, fruit is part of this muffin recipe too. Fruit, in general, has many health benefits – from boosting your immune system to helping you feel full longer. The apples and bananas in this mix not only to add flavor but increase the nutritional value as well. And since the fruit and veggies in this recipe are blended into a puree the muffin batter is smooth and the muffins have a great, dense texture without the big awkward chunks typically of many fruit muffins.

Get ready to bake your way to a super healthy, super tasty breakfast (and yes, these also make a good mid-day snack)!

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Mini Veggie Morning Muffins (makes 24 mini muffins)

  • 2 carrots, steamed and chopped
  • 1 apple, skin on, diced
  • 1 cup steamed broccoli
  • 4 Tablespoons butter
  • 1/2 cup brown sugar
  • 2 eggs
  • 2 teaspoons vanilla
  • 1 1/2 cups whole wheat flour
  • 1/2 cup rice flour
  • 1 teaspoon baking soda
  • 3/4 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/2 banana, mashed
  • 1/4 cup plain yogurt

Directions:

  1. In a blender or a food processor, blend the steamed carrots, steamed broccoli, and apple pieces until smooth. You may need to stop and start the blender a few times to get the mixture to start to puree but try not to add water or juice to get it mixing as this will add too much moisture to the muffins. Once smooth, set the puree aside.
  2. In a mixer with a paddle attachment, cream the butter and brown sugar until light and fluffy. Scrape down the sides of the mixer and cream again to ensure that the butter is fully incorporated.MorningMuffins2
  3. Add the eggs to the mixer one at a time and scrape down the bowl in between additions. Mix in vanilla.
  4. Add the flours, baking soda, cinnamon, and salt to the mixer and blend until a thick batter forms.
  5. Add the puree to the mixer along with the half banana and yogurt. Mix until fully combined, scraping down the bowl several times to make sure everything is incorporated.
  6. Scoop the muffin batter into a greased mini muffin tray (you can also use paper muffin liners) and bake in a 350 ̊F oven for 13-16 minutes or until the muffins spring back to the touch.MorningMuffins4
  7. Cool in the pan then store in an airtight container at room temperature for 2-3 days or in the refrigerator for up to a week.

Recipe Notes:

-If you need gluten free alternatives to whole wheat flour, this recipe works well using a pre mixed, all-purpose gluten-free baking flour. You can also use 1 1/3 cup white rice flour, 1/2 cup potato starch, and 1/4 cup tapioca starch as the substitute for the total 2 cups of flour in the recipe.

-This recipe is nut free but if you would like the added nutrition of nuts, add 1/2 cup chopped pecans or walnuts to the batter after the banana and yogurt.

 

Integrative Nutrition is the world’s largest nutrition school and Health Coach Training Program. Through our innovative, one-year online course, students learn the principles of health coaching, business skills, and over 100 different dietary theories with lectures by the world’s leading experts.

2 comments

    1. We’re working on making the recipes printer friendly! As for nutritional breakdown, there are many free apps today that can provide that for you. 🙂

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