Healthy Savory Muffins

You’re going to love this one. A filling, nutritious and delicious low-fat muffin. There’s no added sugar, oil or soy and all flavors are natural. Impressed yet?

It’s a full-meal muffin which I’ve been eating most days as a quick breakfast. Each muffin is filled with banana, carrot, iron and calcium-rich-blackstrap molasses, and omega-3 rich walnuts.

Time: 40 minutes (including 25 for baking)               Makes: 8 mega muffins

2 cups whole-wheat flour
1 teaspoon cinnamon
2 teaspoons baking powder
1 teaspoon baking soda
2 ripe bananas, peeled
3 tablespoons blackstrap molasses
½ cup apple juice, and more as needed
2 teaspoons apple cider vinegar
1 carrot, finely grated (about 1 ½ cups)
½ cup finely chopped or ground walnuts
1 teaspoon flaxseed (optional)
½ cup currants or raisins (optional, they add a touch of sweetness)


Preheat the oven to 190˚C (375ºF) and prepare a muffin tin with non-stick spray or vegetable butter.

Combine the dry ingredients; flour, cinnamon, baking powder, flaxseed and baking soda in a mixing bowl and whisk together.

Place the bananas, blackstrap molasses, apple juice, and apple cider vinegar in a blender and blend until smooth (and slightly bubbly). Mix the wet and dry ingredients together, then fold in the carrots, walnuts, and raisins.  Don’t over mix as the muffin mixture will toughen the final product. It ought to be a very moist consistency, but if it’s too dry add  more apple juice by the teaspoon.

Divide mixture evenly into the 8 muffin cups, and bake for 20-25 minutes, or until the top springs back to the touch. Remove muffins from the pan and cool on a wire rack.

Store in an airtight container or freeze in individual freezer bags to eat as desired.

Based on the ingredients I used a calorie counter to come up with the following (generalized) nutritional information per muffin: Kcal 280, fat 6.8 g, sodium 217.3mg, potassium 565mg, total carbs 47g, dietary fiber 4g, sugars 30g, protein 5.3g, vitamin A 15% RDA, vitamin C 17.5% RDA, calcium 7.6% RDA, iron 17.1% RDA,


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A savvy vegan in South Korea
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