Ananda Kaplan Mornings can be hectic, but that doesn’t mean we should settle for a sugar rush that’ll leave us depleted and hungry a half-hour later. Our simply delicious, healthy, easy and make-ahead Berry Breakfast Muffins is just the recipe to start your day off right. These muffins are packed full of juicy berries bringing sweet and succulent flavors to the forefront.
The muffins are also completely free of refined sugar, utilizing the sweetness from the fruit and a little honey to result in a scrumptious reduced-sugar delight that will make your mornings a little sweeter. The sweetness is perfectly complimented by the earthiness of the oats and whole-grain flour that pack a punch of fiber that will wake-up your metabolism. This muffin delivers big on taste and texture, but they will also help you feel fuller and more satisfied longer, giving you increased energy to feel empowered throughout your day.
Berry Breakfast Muffins
Ingredients
Wet
- 2 eggs or ½ cup of Greek yogurt or 2 flax eggs (vegan option)*
- 2 ripe bananas, mashed
- 1/4 cup honey or maple syrup
- 1/4 cup olive oil
- 1 tsp vanilla extract
- 1/4 cup water
Dry
- 1/2 tsp cinnamon
- 2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp salt
- 1 cup old-fashioned rolled oats
- 1 1/4 cups whole wheat or gluten-free all-purpose flour*
- 2 cups berries*, reserving ½ cup of berries to top the muffins
*Berries can be any combination of diced strawberries, blueberries, raspberries, or blackberries. Since typically berries are heavily sprayed, buy organic if you can!
Directions
- Pre-heat oven to 350 degrees.
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- Prepare muffin pan with liners, or lightly grease the muffin cups.
- Combine the wet ingredients and whisk together in a bowl.
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- Add in the dry ingredients, and stir to combine.
- Add in 1 ½ cups of berries and fold to incorporate.
- Divide evenly among 12 muffin cups. Top with a couple berries and a sprinkle of oats.
- Bake for 25-35 minutes, or until deep golden brown and a toothpick inserted into the center comes out clean. When you press on the top it shouldn’t feel too spongey.
- Remove from the oven and let it sit in the pan for 5 minutes, then place on a cooling rack to cool completely.
- The muffins can be stored in the refrigerator for 1 week or frozen for 3 months. If frozen allow to thaw 1 day in refrigerator before consuming.
*Flax eggs
- Combine 2 tablespoons of ground flax with 6 tablespoons of water.
- Whisk to combine and allow it to sit for 15 minutes to absorb all the water.
- Then add it to your recipe just like you would an egg.
*Two affordable whole grain gluten free all-purpose flours options that work great in a 1:1 ratio with whole-wheat flour:
- Arrowhead Mills Organic All-Purpose Flour
- King Arthur’s Measure for Measure Flour, Certified Gluten Free, Non-GMO.
NUTRIENTS
Berries: Extremely nutrient dense contain high amounts of fiber, vitamins and minerals. Packed full of antioxidants for immune-supporting and anti-inflammatory properties. The antioxidant, anthocyanins, can repair DNA damage to protect against aging and cancer and increase overall circulation. Berries are great brain food—they can improve our overall brain functioning, boost up our mood and strengthen our memory.
Bananas: The riper the banana the more nutrients, so make sure to eat them when they are yellow, not green. Bananas are high in magnesium and potassium to help with muscle recovery, increase blood circulation and build lean muscle. They have been shown to increase serotonin–“the happy hormone”–production. Bananas reduce bloat and support a strong digestive system by being food (pre-biotic) for our good bacteria.
Honey: It is twice as sweet as sugar so you can use half as much to get the same sweetness level so it will not cause blood sugar spikes. It is a natural anti-bacterial, antioxidant, supports gut health and provides minerals.
Olive Oil: A rich source of monounsaturated fats, olive oil contains antioxidants and omega-3 fatty acids that exhibit anti-inflammatory effects. Olive oil also promotes gut health.
Yogurt: The live bacteria in yogurt makes this food a probiotic. Diversifying and increasing the good bacteria in our gut can strengthen your immune system, improve your mood, heal digestive disorders and boost overall health. The fermentation of bacteria breaks down the lactose in the milk into lactic acid making it easier to digest especially for people who are lactose intolerant.
Eggs: It is important to buy pasture-raised or cage-free eggs–they have a different nutrient profile than eggs from caged hens. These eggs are a rich source of omega-3 fatty acids to lower inflammation, maintain brain functioning and vision along with being a natural source of vitamin D for strong bones and immune support.
