Power Muffins

(vegan, gluten-free)

I recently had the opportunity to hear Dr. Neal Barnard, MD, FACC speak at the Plant Based Peoria Expo in Peoria, Illinois, and I was inspired to read his latest book, The Power Foods Diet. Dr. Barnard is the founding president of the Physicians Committee for Responsible Medicine, an animal rights activist, a health expert, and someone in way better shape than I will ever be. Dr. Barnard recommends a low-fat, plant-based diet to lose weight and improve overall health, and he recommends adding a number of metabolism boosting foods, including cinnamon, into the diet.

Barnard inspired me to create a healthier breakfast for myself and my wife, so I developed this vegan, gluten-free recipe that has no added oil (other than nuts, nut flour, and flaxseed) and is relatively high in protein and fiber. Each muffin is about 2.5 ounces (a reasonable size for a breakfast), has around 200 calories, 7g fat, 3g fiber, and 4.5g protein.

What’s more, the muffins are filling without being dense or dry, they are tasty and texturally complex, and they can be eaten by gluten-free vegans and wheat-eating omnivores alike.  These are not definitely NOT your parents’ stodgy old bran muffins. Thankfully.

CINNAMON RAISIN PECAN

UBE RAISIN

APPLES, HONEY, AND WALNUT

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Cinnamon Raisin Pecan

INGREDIENTS

• ½ cup millet flour
• ½ cup sorghum flour
• 1 cup almond flour
• ¼ cup tapioca starch
• 1 tablespoon baking powder
• ½ teaspoon baking soda
• ½ teaspoon salt
• 2 teaspoons cinnamon
• ¼ teaspoon nutmeg
• ¼ cup chopped dates
• ½ cup water
• 4 tablespoons ground flaxseed
• 1 ripe banana
• 1 cup soy milk
• ½ cup applesauce
• 2 tablespoons liquid sweetener (e.g. sorghum syrup)
• 1 tablespoon apple cider vinegar
• ½ cup raisins
• ½ cup chopped nuts (walnuts or pecans)
• demerara sugar or other course sugar for sprinkling

INSTRUCTIONS

1. Preheat oven to 350°.
2. Whisk together millet flour, sorghum flour, almond flour, tapioca starch, baking powder, baking soda, salt, cinnamon, and nutmeg.
3. In separate bowl, soak dates in ½ cup hot water for 5 minutes.
4. Blend together dates, flaxseed, banana, soy milk, applesauce, and liquid sweetener until smooth. Let sit for 10 minutes to hydrate flaxseed.
5. Stir fruit puree into dry ingredients and mix until well incorporated. Stir in apple cider vinegar, raisins, and nuts.
6. Scoop about ¼ cup mixture into 12 muffin wells. Scoop about ¼ cup mixture into 12 muffin wells. Sprinkle ¼ to ½ teaspoon sugar over each muffin.
7. Bake 20-25 minutes until an inserted toothpick comes out clean. Let cool completely before serving.

12 servings

NUTRITIONAL INFORMATION

Per serving: 209 calories, 7g fat, 3g fiber, 4.5g protein

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Ube Raisin

INGREDIENTS

• ½ cup millet flour
• ½ cup sorghum flour
• 1 cup almond flour
• ¼ cup tapioca starch
• 1 tablespoon baking powder
• ½ teaspoon baking soda
• ½ teaspoon salt
• 1 teaspoons cinnamon
• ¼ cup chopped dates
• ½ cup water
• 4 tablespoons ground flaxseed
• 1 ripe banana
• 1 cup soy milk
• ½ cup applesauce
• ¼ cup vegan ube halaya
• 2 teaspoons ube extract
• 1 tablespoon apple cider vinegar
• ½ cup raisins
• Demerara sugar or other course sugar for sprinkling

INSTRUCTIONS

1. Preheat oven to 350°.
2. Whisk together millet flour, sorghum flour, almond flour, tapioca starch, baking powder, baking soda, salt, and cinnamon.
3. In separate bowl, soak dates in ½ cup hot water for 5 minutes.
4. Blend together dates, flaxseed, banana, soy milk, applesauce, ube halaya, and ube extract until smooth. Let sit for 10 minutes to hydrate flaxseed.
5. Stir fruit puree into dry ingredients and mix until well incorporated. Stir in apple cider vinegar and raisins.
6. Scoop about ¼ cup mixture into 12 muffin wells. Sprinkle ¼ to ½ teaspoon sugar over each muffin.
7. Bake 20-25 minutes until an inserted toothpick comes out clean. Let cool completely before serving.

12 servings

NUTRITIONAL INFORMATION

Per serving: 184 calories, 3.7g fat, 2.5g fiber, 4.0g protein

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Apple, Honey, and Walnut

INGREDIENTS

• ½ cup millet flour
• ½ cup sorghum flour
• 1 cup almond flour
• ¼ cup tapioca starch
• 1 tablespoon baking powder
• ½ teaspoon baking soda
• ½ teaspoon salt
• 2 teaspoons cinnamon
• ½ teaspoon powdered ginger
• ¼ teaspoon powdered mace
• ¼ teaspoon powdered clove
• ¼ cup chopped dates
• ½ cup water
• 4 tablespoons ground flaxseed
• 1 ripe banana
• 1 cup soy milk
• ½ cup applesauce
• 2 tablespoons honey
• 1 tablespoon apple cider vinegar
• 1 cup chopped apples
• ½ cup chopped walnuts
• Honey for drizzling

INSTRUCTIONS

1. Preheat oven to 350°.
2. Whisk together millet flour, sorghum flour, almond flour, tapioca starch, baking powder, baking soda, salt, and spices.
3. In separate bowl, soak dates in ½ cup hot water for 5 minutes.
4. Blend together dates, flaxseed, banana, soy milk, applesauce, and honey until smooth. Let sit for 10 minutes to hydrate flaxseed.
5. Stir fruit puree into dry ingredients and mix until well incorporated. Stir in apple cider vinegar and nuts.
6. Scoop about ¼ cup mixture into 12 muffin wells. Drizzle ½ teaspoon honey over each muffin.
7. Bake 20-25 minutes until an inserted toothpick comes out clean. Let cool completely before serving.

12 servings

NUTRITIONAL INFORMATION

Per serving: 197 calories, 7g fat, 2.8g fiber, 4.6g protein