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What can I say…I love creating new muffin flavors!
“WET” INGREDIENTS:
1 finely chopped organic apple (about 1 1/2 C)
1 mashed banana
1/3 C non dairy milk
1 Chai tea bag steeped in 1/3 C hot water
*2 cubes applesauce (about a scant 1/4 C)
1 T organic canola oil
1/3 C organic brown sugar
1/3 C evaporated cane juice (vegan sugar)
2 t vanilla extract
*So that I always have applesauce on hand for low-fat baking, I freeze unsweetened applesauce in ice cube trays, then thaw a few cubes at a time.
DRY INGREDIENTS:
1/2 C EACH: millet flour, quinoa flour, garbanzo bean flour, and brown rice flour
2/3 C oat flour (GF)
1/3 C rolled oats (GF)
2 T ground flax
2 T finely shredded unsweetened coconut
2 t baking powder
1 t baking soda
1 t salt
1 t cinnamon
1/2 t nutmeg
1/8 t clove
1/8 t allspice
INSTRUCTIONS:
Set aside the chopped apple. Combine the other “wet” ingredients in a bowl or on a large plate that you mash the banana on. In a separate bowl, combine the dry ingredients. Stir the wet ingredients into the dry, and fold in the apples. Bake in muffin liners at 350 degrees for 22 minutes. Makes 15.
This is a gluten free, slightly modified version of my Pumpkin Chocolate Chip Muffins. Instead of using pumpkin, I wanted to try the combination of yam with banana. It worked!
Banana Yam Muffins (GF)
“WET” INGREDIENTS:
1/2 C mashed yam (about 1 medium)
2 medium very ripe bananas, mashed
*2 cubes applesauce (about a scant 1/4 cup)
1 T organic canola oil
1/3 C organic brown sugar
1/4 C evaporated cane juice (vegan sugar)
2 t vanilla extract
2/3 C non-dairy milk
*So that I always have applesauce on hand for low-fat baking, I freeze unsweetened applesauce in ice cube trays, then thaw a few cubes at a time.
DRY INGREDIENTS:
1/2 C EACH: millet flour, quinoa flour, brown rice flour, garbanzo bean flour
2/3 C oat flour (GF)
1/3 C rolled oats (GF)
2 T ground flax seed
2 T unsweetened finely shredded coconut
2 t baking powder
1 t baking soda
1 t salt
1 t cinnamon
1/2 t nutmeg
1/8 t ground clove
INSTRUCTIONS:
Mix the “wet” ingredients and the dry ingredients separately, then combine. Bake in muffin liners at 350 degrees for 23 minutes. Makes 14.
Here’s the deal with this recipe–
I had a box of Mori-Nu Silken Organic Firm Tofu that I really needed to use, because the date on the box was from July. (It was just fine.) I thought about using it in a pumpkin pie, but I’m not interested in eating extra fat right now in the form of pie crust. Eating healthy is my M.O.!!
So– I decided to morph a pumpkin cake recipe with a pumpkin pie recipe to make these healthier pie-like muffins. I also made them gluten-free. These are “just sweet enough” and spongy moist.
“WET” INGREDIENTS:
15 oz canned pumpkin
12.3 oz silken firm tofu
*1/2 C vegan sugar (evaporated cane juice)
*2 T molasses
1/3 C maple syrup
2 t vanilla extract
DRY INGREDIENTS:
1/2 C EACH: quinoa flour, millet flour, garbanzo bean flour, and brown rice flour
1/3 C EACH: oat flour and rolled oats (use gluten free (GF) oats, if needed)
1 T baking powder
1 t salt
1 1/2 t cinnamon
3/4 t nutmeg
1/2 t ginger
1/2 t allspice
1/8 t clove
ASSEMBLY:
Process the wet ingredients in a food processor until smooth. Stir the wet and dry ingredients together. Portion in muffin liners and bake at 350 degrees for 23 minutes. Makes 18.
[*Alternatively, I'm sure you could use brown sugar instead of white sugar and then omit the molasses.]
I make this recipe ALL the time. My favorite nut butter to use is Once Again’s Sunflower Butter. I get the one with added sugar and salt. I eat this stuff a spoonful at a time when I feel a little rumble in my belly. If you get the unsweetened variety you’ll probably want to add a little extra sweetener to the recipe. You can also use peanut butter or almond butter.
Dry Ingredients:
1/3 C EACH – millet, quinoa, brown rice & garbanzo bean flours
1/2 C ground GF oats
1/4 C rolled GF oats
1 t baking soda
1 t baking powder
1/2 t salt
“Wet” Ingredients:
2 large bananas, mashed
1/2 C nut butter (sunflower, peanut, almond)
1/4 C evaporated cane juice (granulated vegan sugar)
**scant 1/3 C unsweetened applesauce (3 cubes – see note)
1/3 C non-dairy milk
1 T organic canola oil
1 t vanilla
Raw vegan sugar
Combine the dry and “wet” ingredients separately, then mix together. Spoon into 12 muffin liners. Sprinkle 1/8 t raw sugar on top. Bake at 350 degrees for about 23 minutes.
** This equates to 3 frozen ice cubes of applesauce. I freeze applesauce in ice cube trays so that I always have small amounts of applesauce on hand. Thaw.
Let’s get 2 things out in the open right now:
- I need chocolate.
- I want to have my cake and eat it too.
It is possible to deliciously “healthify” most sweet treats. In this recipe I turned a batch of white flour/high sugar/high fat chocolate cupcakes into a tasty *gluten-free (GF) chocolate muffin containing less sweetener and refined oil.
There’s also a “secret” healthy ingredient: the pulp from juicing beets. When I juice fresh fruits and vegetables, I occasionally reserve a bit of the pulp from apples, carrots, and beets. I freeze the pulp for later use. Chocolate and beet go well together. I bet you don’t taste the beet!
Dry Ingredients:
1/3 C EACH: quinoa, millet, and brown rice flours
1/2 C oat flour* (for 100% GF, use GF oats)
3 T ground flax
2/3 C cocoa powder
1 t baking soda
1/2 t salt
“Wet” Ingredients:
1 C non-dairy milk
1 T white vinegar
1/3 C evaporated cane juice (vegan sugar)
1/3 C vegan brown sugar
1/4 C organic canola oil
1 1/2 t vanilla extract
1/2 C pulp from juicing beets
1/3 C vegan chocolate chips (optional)
Combine the dry and wet ingredients separately, then mix together and add the chocolate chips. Bake in muffin liners at 350 degrees for 22 minutes. Makes 11.
Raspberry Orange Muffins
Dry Ingredients:
1/2 C EACH: quinoa flour, millet flour, spelt flour, oat flour
2 T ground flax
1/2 t salt
3 t baking powder
1 t baking soda
“Wet” Ingredients:
1/4 C non-dairy milk
1 mashed banana
scant 1/2 C fresh squeezed orange juice (about 1 Valencia orange)
zest of 1 orange and 1 lemon
1/4 C evaporated cane juice (vegan sugar)
1/4 C unsweetened applesauce (or 3 ice cubes of applesauce, thawed)
1 T olive oil
1 t vanilla extract
1 C raspberries
Combine the dry and wet ingredients separately, and combine. Fold in the raspberries. Bake in muffin liners at 350 degrees for 23 minutes. Makes 1 dozen.
Carrot Raisin Muffins
For this recipe, I used the carrot and apple pulp leftover from my juicer. If you want to use regular shredded carrot, then you’ll need to decrease the moisture a bit. These are dense and moist…and delicious! These are not gluten-free, but they are wheat-free.
Dry Ingredients:
1/3 C each: quinoa flour, millet flour, spelt flour, and ground oats
1/4 C ground walnuts
1/4 C ground flax
1 1/2 t baking soda
1/2 t baking powder
1/2 t salt
1 t cinnamon
1/2 t ground ginger
“Wet” Ingredients:
2 C juicer pulp from juicing carrots and apples (or just carrots)
1 small banana, mashed
1/2 C brown sugar
scant 1/3 C unsweetened applesauce (*3 cubes)
1/3 C + 2 T non-dairy milk
1/3 C R.W. Knudsen Vita Juice blend or apple juice (organic)
2 T organic canola oil
1 t vanilla extract
1/4 C raisins
Mix the dry and wet ingredients together and bake in muffin liners at 350 degrees for about 23 minutes. Makes 1 dozen.
*Freeze applesauce in ice cube trays so you always have applesauce on hand for baking. Applesauce is used to replace oil in baking.
NOTE: You can make lower fat, gluten-free (GF) Carrot Pineapple Muffins by modifying this recipe as follows.
- Instead of spelt flour, use brown rice flour.
- Instead of ground flax, use garbanzo bean flour (to reduce the fat).
- Instead of 2 C carrot pulp, use 1 C carrot pulp and 2/3 C chopped pineapple (part of a can of pineapple).
- Instead of 1 small banana, use 2.
- Decrease the brown sugar to 1/3 C.
- Omit the apple sauce.
- Decrease the non-dairy milk to 2 T.
- Use pineapple juice for the juice (from the can of pineapple.)
- Decrease the oil to 1 T.
“Contrary to popular opinion, healthy and tasty are not mutually exclusive.”
These pictures were taken at the U-District location of Chaco Canyon Organic Cafe.
The Chaco Canyon menu features sandwiches, grain bowls, raw entrees, salads, soups, fresh juices, smoothies, all day breakfast, and weekend brunch.
The whole restaurant is VEGAN!
REUBEN SANDWICH
MOROCCAN SOUP
PESTO MELT
QUINOA TABBOULEH
BBQ CHERRY BOWL (a monthly special)
It featured a tart cherry BBQ sauce over rice, with grilled baby bok choy, tempeh bacon, pickled radish, and picked baby turnips.
BROCCOLI SOUP & QUINOA
TEMPEH BACON & SCRAMBLE
Banana Hazelnut Muffins
Dry Ingredients:
1/3 C EACH – millet, quinoa, spelt & whole wheat pastry flours
1/2 C ground oats
1/4 C ground flax 
1/2 C ground roasted hazelnuts (filberts) OR hazelnut butter
1 t baking soda
1 t baking powder
1/2 t salt
“Wet” Ingredients:
2 large bananas, mashed
*1/4 C evaporated cane juice (granulated vegan sugar)
**1/3 C unsweetened applesauce (3 cubes – see note)
1/3 C non-dairy milk
1 T organic canola oil 
2 t hazelnut extract
Coarse chopped hazelnuts
Raw vegan sugar
Combine the dry and wet ingredients. Spoon into 12 muffin liners. Sprinkle 1/8 t each, coarse chopped hazelnuts and raw sugar on top. Bake at 350 degrees for about 22 minutes.
* These are not too sweet. Increase sugar to 1/3 cup if you desire more sweetness.
** This equates to 3 frozen ice cubes of applesauce. I freeze applesauce in ice cube trays so that I always have small amounts of applesauce on hand. Thaw.
Almond Butter Strawberry Energy Bars
“Wet” Ingredients:
1 box (12.3 oz) Firm Silken Tofu (Mori Nu)
1/2 C vegan brown sugar
1/2 C organic apple juice
2/3 C almond butter
Dry Ingredients:
1/4 C EACH: quinoa flour, millet flour, spelt flour, ground oats & rolled oats
1/3 C whole wheat pastry flour
3 T ground flax
2 T fine shred unsweetened coconut
1 T ground walnuts
1/2 t salt
Organic Strawberries – Wash and pat dry. Slice. Use enough to cover the area of a square glass pan. (I didn’t measure.)
In a food processor, puree the “wet” ingredients. Add to the dry ingredients. Spread about half of the mixture in a greased square glass pan. (I like to use coconut oil to grease pans.) Spread the strawberry slices on top.
Spread the rest of the mixture. Bake at 350 degrees for 35-40 minutes. Cool completely before cutting. I like to use a pastry cutter. Freeze them in a container with a little space between each one.
I take these skiing and mountain biking. Take one out of the freezer in the morning and it’ll be thawed out by the time you’re ready to eat. Enjoy!
