I started making these muffins when my daughter started eating solid foods.
Watch how easy it is to make these muffins here
Being a Dietitian, it's kind of a game to me to see how much veggies I can add into a meal. (not sneak into a meal - add into it. I strongly believe that everyone should know what they're eating. Talk to the kids about their veggies. Keep exposing them. Monkey see monkey do!).
However, with that said.
Sometimes, it's hard to meet our daily veggies and fruit needs.
I'm guilty of this too! I don't want you thinking dietitians are perfect when it comes to eating. We're not. We enjoy our chips, ice cream, cakes and old fashions (ok maybe this is just me but I'm a Texas girl who loves her whiskey! ha).
We just know the right balance, what our body needs, and how to feel good while still enjoying those other "soul foods".
Soul Foods: Foods that light up your soul. They may not be the healthiest options however they make you smile (like ice cream or cookies), they remind you of a great time you had with your grandmother, etc... You have to have some soul food in your life to feel abundant and not deprived. Food is fun not a prison sentence.
To help out with the balance, eat your veggies at your meals plus fruits in between. However we can still fall short. An easy way to feel our best is by making smoothies (see how to make a balanced shake here with this recipe) and lots of veggie muffins to ensure we meet our daily nutrient needs!
CROWD OUT THE BAD WITH THE GOOD
Seriously- this is my new favorite phrase. Crowd out the bad with the good (also I love the Count your chemicals not your calories quote too).
When you start looking at food in a way that it HELPS you instead of what can I take away from my diet to help me... it's easier to stick to healthy eating! Try this out: Add one new anti-inflammatory food to your meal. That's it! Just one more anti-inflammatory food into your meal and see what happens! Watch how easy it can be and how less stressful it is! [ I have a free anti-inflammatory food list for you here to grab ]
This is why I use the Superfood Shot in this recipe now. I'm able to add in more nutrition! If you haven't tried these little 2oz shots out by yourself yet, go do yourself a favor and get one! It's half a day's worth of fruit and veggies in just 2oz! Amazeballs I know! [ Here's their website and use code NICOLE50 at checkout to receive 50% off your first month's order and 20% off second months plus free shipping when you subscribe to it.] It just makes healthy easier.
The cool part about this recipe is that you can make the flavors whatever you'd like. You can turn it into cinnamon, raisin, and walnut or the blueberry lemon like I recently did. Have fun with it!
1 egg (or substitute flax egg; 1 Tbsp ground flaxseed to 3 Tbsp water. Let sit for 15 mins before using)
1 ripe banana, smashed
1 zucchini grated
1 large handful spinach
1 carrot, grated
3 Tbsp Maple Syrup or Local Honey
3 Tbsp Coconut Oil, room temp
1 Superfood Shot
1 3/4 Cup Whole Wheat Flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
Raisins, cinnamon, and walnuts
blueberries, walnuts, and lemon zest
1. Preheat oven to 350*F
2. Combine ingredients from egg to Superfood shot in blender
3. Combine dry ingredients in bowl. Mix together and then slowly add into blender to combine all ingredients together (add optional ingredients after everything has been blended. You don't want those to be pulverized)
4. Rub muffin wrappers with coconut oil, spray them, or use silicone muffin/cupcake liners/wrappers so they don't stick (Because they will!)
5. Fill up liners 2/3 way with mixture
6. Bake on middle rack for 16-18 minutes or until toothpick comes out clean!
Makes 12 servings
Pin For Later here
Let me know if you end up making these! Tag me Nicole Eichinger