Take steps towards a health and balanced lifestyle, one recipe at a time.
These whole wheat muffins contain many natural ingredients including whole wheat flour, applesauce, oats, and a variety of freeze dried or fresh fruits. The ingredients provide rich nutrients that allow for an ample intake of daily nutritional value. Fruits are a source of a natural sugar called fructose, and many valuable nutrients. Nutrients and fructose from fruit reduce the risk of cancers, obesity, high blood pressure, heart disease, stroke and diabetes. Table sugar, also known as sucrose, does not have the same nutritional value then that of fructose. It is significant to note that the sugar within high fructose corn syrup, is not healthy. Fruits have phytonutrients and fiber to allow for a slower release of sugar absorption in the blood. High fructose corn syrup, found in many popular soda brands, has rapid sugar absorption within the blood, and is linked to weight gain and diabetes.
This flour provides healthy nutritive value for all lifestyles.
Whole wheat flour is composed of grain that is high in fiber and manganese. Whole wheat in the diet reduces blood pressure and lowers the risk of numerous diseases, including obesity, heart disease, type 2 diabetes, breast cancer, and gallstones. While white flour undergoes extremely refined processing of wheat grains, whole wheat flour is not as heavily processed. As a result, whole wheat flour has an increased amount of healthy fiber and nutrients. Nutrients within whole wheat flour include vitamins B1 (Thiamin), B3 (Niacin), and B5 (Pantothenic Acid), as well as minerals manganese, selenium, and magnesium.
- 1/2 c. buttermilk (or homemade vegan alternative)
- 1 c. unsweetened applesauce
- 1 large egg (or store bought vegan alternative)
- 1/2 c. coconut sugar (raw)
- 3/4 c. freeze dried or fresh fruit
- 1 1/4 c. whole wheat flour
- 1 1/4 c. oats
- 2 TBSP flaxseed oil
- 1 tsp. baking powder
- 1/2 tsp. baking soda
- 1/2 tsp. cinnamon
- 1/4 tsp. salt
To reduce disease and promote good health, consider including oats regularly in the diet.
While a bowl of oatmeal every morning may prove fruitful for some individuals, others may enjoy alternative routes of obtaining nutrients provided by oats. This whole wheat muffin recipe is a practical any day, any time solution to obtaining the beneficial value of oats. Oats provide a rich source of thiamin, magnesium and manganese. Manganese, the richest mineral source in oats, is exceptional for bone repair, blood sugar control and skin integrity. Increasing one’s daily intake of oats reduces the risk of heart disease and breast cancer. It is also well documented that oats improve the health of those inflicted with type 2 diabetes.
- Completely cover a muffin pan with use of cooking spray or cupcake liners.
- Combine applesauce and dry ingredients and applesauce in a large mixing bowl.
- Whisk together all wet ingredients in a medium mixing bowl.
- Combine the dry and wet ingredients in an extra large mixing bowl.
- Mix in and distribute dried or fresh fruit evenly throughout batter.
- Distribute batter evenly throughout muffin cups on each tray.
- Bake whole wheat oatmeal muffins until golden for around 16 minutes.
Make muffins in a variety of flavors, to satisfy even the pickiest of tastebuds.
The same basic whole wheat muffin recipe can result in a dozen of healthy variations. Vegetarians can enjoy the recipe as described above, while vegans can peruse the alternative options by clicking the associated links. A variety of dried or fresh fruits can be used including but not limited to blueberries, raisins and cranberries. One can intermix the fruits within muffins (1/4 c. blueberries, 1/4 c. cranberries, 1/4 c. raisins), or one can make separate the pan in thirds to make muffins with a specific fruit (1/3 of the pan blueberries, 1/3 cranberries, 1/3 raisins). Finally, one can enjoy the muffins fresh out of the oven for a dinner appetizer, or cooled in the refrigerator for a quick breakfast or afternoon snack. This recipe is convenient and easy, taking only 20-25 minutes from start to finish to create.