Power Muffin

002If you hang around me long enough, you will surely become a taste-tester for my weekly baking habit. I almost always have healthy baked goods ready for play-dates, lunches and after-school snacks. In my opinion, the best muffin recipe packs a ton of nutrients and flavor into a tiny and dense package.  This would surely include my all-time favorite recipe in the world…the Power Muffin. It is so jam-packed with nutrition, it should be wearing its own super-hero cape. I have been making these little gems for the past two years and by now, I’d have to say that I’ve pretty much perfected the original recipe. They really can’t be screwed up and there are lots of ways to easily substitute ingredients if necessary. So, are you ready to get powerful? What you need:

  • 1 mashed ripe banana
  • 1 medium carrot
  • 1 medium zucchini
  • 1 small apple
  • 1 medium roasted beet (if you don’t roast beets too often, you can buy vacuum sealed organic beets at Whole Foods or Trader Joe’s)
  • 1 cup of pitted dates (soaked and drained)
  • 2 cups cooked black beans (if you don’t soak and cook beans too often, you can substitute 1 can of organic black beans)
  • 1/2 cup of unsweetened coconut flakes
  • 2 eggs
  • 1/4 cup oil (I use coconut oil, but you may choose your oil based on your taste buds)
  • 2 tsp vanilla
  • 2 tsp baking powder
  • 2 tsp cinnamon (I use Pumpkin Pie Spice, which also has nutmeg and ginger in it)
  • 1/2 cup chocolate chips (this is optional, of course…but why ruin a good thing?)
  • 1/2 tsp salt (unless your beans were canned in salt water)
  • 2 cups flour (I use Pamela’s Gluten-Free Baking & Pancake Mix)
  • a Cuisinart or food processor

* A note on flour: I often use almond flour as a partial substitution for the G-F flour (1/2 cup almond – 1 1/2 cup G-F) or throw some additional spoonfuls of almond flour or flax into the mix if it’s looking too wet.  It’s a judgement call and a learning curve. I’d follow the recipe verbatim at first and then play with the dry ingredients later. Because there are some ingredients that might need to be prepped ahead of time, like roasting the beets and soaking the dates and beans, this recipe does require a bit of forethought and preparedness, but trust me…it’s worth it! I throw a handful of dates in a bowl of water in the fridge over night and they are soft and ready to use the next day. I love beets and therefor I am often roasting them, so this recipe usually follows suit…but like I said, you can buy them pre-cooked and ready to go, if roasting them just isn’t your thing. Same with the beans…I almost always just use a can of beans because I don’t soak them often enough, even though I know I should. 🙂 010 011First chop up your apple, carrot, zucchini and beet in the food processor. You can grate/chop them as coarse or as fine as you wish. Sometimes, I like a little coarser consistency to the muffins and to actually see the veggies, and other times I want them to be totally hidden and pureed. Transfer to a separate mixing bowl. Heat up your coconut oil so that is warm enough to pour, but not boiling hot. 006 014Next, add your black beans, dates, banana, egg, vanilla and coconut oil to the Cuisinart and pulse until the beans and dates are well blended.  Add this combination to the chopped veggies in your mixing bowl and blend together. 016While it is blending, I add in the dry ingredients and shredded coconut and lastly the chocolate chips. It should be a nice, relatively thick (but not too dry) consistency.  These muffins are dense, so when you are filling up your muffin tin, you can go to the top. Bake in a preheated oven at 350 for about 30 minutes.  These need to be stored in the fridge and they also freeze really well. 100I haven’t shared these yet with someone who didn’t like them! They are packed with so many vitamins and nutrients, iron and fiber too. And with the natural sweetness from the dates and the um…chocolate chips, they are just sweet enough to mask any lingering earthiness from the beets. Although, I happen to love that flavor, I know it’s not a favorite for many…especially my kids. We love them toasted with a swipe of butter in the morning for breakfast or right out of the fridge with a little chill on them. However you eat them, I do hope that it is with a happy belly and a smile! **Just an added note about the beets. It seems that you could add them without roasting them first. I think this would work, but I haven’t tried it yet. My thought is that the carrots and zucchini are added raw, so I don’t see why the beets can’t be added in the same way. If you try it like this, please let me know how they turn out!

  One thought on “Power Muffin

  1. April 22, 2014 at 9:31 pm

    thank you for posting the recipe. i can’t wait to make these goodies.

    • daraweyna
      April 24, 2014 at 7:18 pm

      Yay! Let me know how they turn out.

  2. Nicky Haller-Wilson
    April 22, 2014 at 10:41 pm

    Those look outrageously AMAZING!!! I will try it one of these days soon!!!

    • daraweyna
      April 24, 2014 at 7:19 pm

      I think you will like them. It sounds like you’re a pretty skilled baker already, so these should be fun for you to make.

  3. May 28, 2014 at 1:38 pm

    Love it. I believe in packing in as many nutrients as possible, too. Muffins and smoothies are the perfect place to do it! Can’t wait to try this. thanks!

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