Happy Hump Day y’all! With St. Patrick’s Day tomorrow, I thought it would be fun to share a naturally green (thank you spinach!) treat recipe I have been working on. I tried it out with a bunch of toddlers during our play date today and it was a big hit with the littles and mamas alike 😀 Oh, and did I mention that if you use a mini-muffin tin they are only 26 calories a pop?!
These are the perfect little treat when you are in the baking mood and craving something sweet but don’t want the aftermath of a sugar high and inflamed body. Instead of using granulated or brown sugar, I used an apple, banana and less than 1/4 a cup of maple syrup so you are not only cutting out the processed sugar and empty calories, but you are adding fiber, vitamins and other nutrients that leave you feeling satisfied. I hope you enjoy these tasty little morsels and remember to share them with your little leprechaun friends!
- 1 cup oat flour (blend rolled oats)
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 2 eggs
- 1 large handful of organic spinach (1 cup packed)
- 1 tbsp coconut oil (if you don't have coconut oil double the nut butter instead)
- 1 tbsp almond butter (other nut butters will work as well)
- 1 ripe banana
- 1 organic apple, cored and sliced or 1 cup unsweetened applesauce (use applesauce if you don't have a powerful blender)
- 3 tbsp maple syrup
- As much unsweetened almond milk as much as you need to blend wet ingredients (you might not need any, especially if you use applesauce)
- 1 teaspoon vanilla
- Preheat oven to 325 degrees. Place mini or regular cupcake wrappers in cupcake tray or grease pan with coconut oil, sprinkle with flour to thinly coat holes and shake pan upside down to remove access flour. Set aside.
- In a large bowl, whisk together dry ingredients. Set aside.
- Add all wet ingredients to a blender and blend until smooth.
- Pour wet mixture into the dry mixture, and stir until just combined.
- Spoon batter into mini or regular cupcake wrappers.
- Bake for 14 to 16 minutes (using mini cupcake pan), or until a toothpick comes out clean. Remove from oven and cool in pan for a few minutes, then transfer onto a wire rack and cool fully. (Note: Baking time will vary if using a different type of pan.)
- Store muffins in an airtight container for up to seven days in the fridge or freeze in an airtight container for up to three months.
- *Yields 48 mini muffins
- Apple and spinach: Go organic! These are all on the dirty dozen list and it is worth the extra money to reduce the toxic pesticides that you are ingesting.
- Eggs: Not all eggs are created equal. What chickens are fed and how they are raised impacts the final nutrient composition of their eggs. To help you decide what to buy, the following orders eggs from highest to lowest nutrient density: Pastured > Omega-3 > Organic > Free Range/Cage Free > Conventional. Conventional supermarket eggs are still a good choice if you can’t afford or access the others.
- Almond Butter: For almond butter the ONLY ingredient you want to read on the label is almonds (or whatever type of nutbutter you are using); salt is ok too. Make sure the label does NOT have sugar or partially hydrogenated oils (contrary to JIF's slogan, if you have JIF or Skippy you might want to rethink your choice...). These ingredients cause inflammation in the body and can contribute to weight gain and a number of health issues.
- Real maple syrup: The ONLY ingredient in maple syrup should be maple syrup. Fake syrup is chock-full of artificial ingredients. For example, Mrs. Butterworth's ingredients list reads as follows: High Fructose Corn Syrup, Corn Syrup, Water, Salt, Cellulose Gum, Molasses, Natural And Artificial Flavors, Potassium Sorbate (Preservative), Sodium Hexametaphosphate, Citric Acid, Caramel Color, Polysorbate 60. These ingredients are addictive, cause inflammation in the body and can contribute to weight gain and a number of health issues.
- Almond Milk: Try to find options WITHOUT added sugar (look for unsweetened) and WITHOUT carrageenan (particularly if you have a history of digestive problems) on the ingredients list.
Happy Early St. Patrick’s Day! Chris
PS If anyone sees my niece Miss Audrey please give her a big hug and happy birthday today and don’t forget to wear green tomorrow, unless you like getting pinched! 😉