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3B Muffins (Beets, Bananas, and Blueberries)

November 11, 2018

I am a muffin monster (that's right, not a cookie one but a muffin one)! There's something about a freshly made homemade muffin that I just love, especially when they are healthy like these! 

 

I had a bunch of beets from the farm sitting in my fridge and I love cooking with them but I was in a baking mood today, so I decided to experiment with some beet muffins (and they turned out amazing).

 

Did you know that beets are root vegetable that are in season almost every month in Ontario? So, if you are looking to eat more locally and seasonally, try incorporating more beets into your diet. Eating beets has been linked to improved heart, liver, and sexual health. In fact, beets contain the mineral boron, which has been associated with increased production of sex hormones. For that reason, they have been deemed a natural aphrodisiac. 

 

 

Give these 3B Muffins a try. If you have a fussy eater, this is a great way to sneak some veggies into them! 

 

INGREDIENTS:

  • 1 + ¼ cup shredded beets (1 medium sized beet)

  • ¾ cup blueberries (I used frozen, raspberries would also work well)

  • 1 ripe banana

  • 1 cup whole wheat flour

  • ½ cup rolled oats

  • 3 tbsp. ground flaxseed

  • 2 tbsp. maple syrup

  • 1 tsp. baking powder

  • 1 tsp. baking soda 

  • 1/4 cup coconut oil, melted

  • 1/2 cup unsweetened coconut yogurt 

  • 2 eggs

  • 1 tsp. cinnamon 

  • Pinch of salt 

INSTRUCTIONS:

  1. Peel beet and cut into small square pieces. Place in food processor and chop for 30-60 seconds or until well shredded. Set aside.

  2. Preheat oven to 350 F and grease muffin pan (I used silicone muffin tins)

  3. In a bowl, mix together flour, oats, baking soda and powder, cinnamon, ground flax seed, and salt.

  4. In a separate bowl mix together eggs, coconut oil, coconut yogurt, mashed banana, and beets. Pour liquid mixture into dry mixture and mix well. Note: the mixture will be a thick batter.

  5. Using a spatula fold in blueberries. 

  6. Bake for 23-25 minutes or until golden brown.

NOTES:

Option to use a different type of flour instead. Tested and worked well with spelt flour as well.

 

Nutrient breakdown (per muffin):

102 kcal

5 g fat

11 g carbs

2 g fibre

5 g sugars (including natural and added)

3 g protein 

 

Bonus: good source of vitamin C, iron, and calcium

 

Cheers to happy and healthy eating! 

 

Until next time,

 

Eat Right Feel Right - Angela XO 

 

 

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