Full Meal Muffins-Recipe From The Vegan Lunch Box Recipe

Looking for an easy Full Meal Muffins-Recipe from the Vegan Lunch Box recipe? Learn how to make Full Meal Muffins-Recipe from the Vegan Lunch Box using healthy ingredients.


Submitted by darling216

Makes 12 servings



This is a nutritious main course at lunchtime: each muffin is filled with whole grains, banana, zucchini, iron- and calcium-rich blackstrap molasses, and omega-3-rich walnuts. They also contain no added sugar, salt, oil, soy, or wheat.

Recipe Ingredients for Full Meal Muffins-Recipe from the Vegan Lunch Box

1 cup spelt flour
1 cup barley flour (or use 1 cup white and 1 cup whole wheat flour in place of spelt and barley if you prefer)
1 teaspoon cinnamon
2 teaspoons baking powder
1 teaspoon baking soda
2 ripe bananas, peeled
3 tablespoons blackstrap molasses
1/2 cup apple juice, plus more as needed
2 teaspoons apple cider vinegar
1 zucchini, finely grated (about 1 1/2 cups)
1/2 cup finely chopped or ground walnuts
1/2 cup currants or raisins

Recipe Directions for Full Meal Muffins-Recipe from the Vegan Lunch Box

  1. Preheat the oven to 375. Line a muffin tin with paper liners and spray with nonstick spray.

  2. Combine both flours, cinnamon, baking powder, and baking soda in a mixing bowl and whisk together.

  3. Place the bananas, blackstrap molasses, apple juice, and apple cider vinegar in a blender and blend until smooth. Mix the wet and dry ingredients together, then fold in the zucchini, walnuts, and currants or raisins. Use a bit more apple juice if needed to wet all the flour.

  4. Divide mixture evenly into the 12 lined muffin cups, and bake for 20 minutes, or until the top springs back to the touch. Remove muffins from the pan and cool on a wire rack.

  5. Store in an airtight container or freeze in individual freezer bags to pull out and put into lunches as needed.

Categories

Fruits, Nuts, Vegetables, Breads, Breakfast, Brunch, Main Dish, Snacks, Bake

Nutrition Facts
Serving Size 85.8g
Amount Per Serving
Calories
152
Calories from Fat
31
% Daily Value*
Total Fat
3.5g
5%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
111mg
5%
Potassium
403mg
12%
Total Carbohydrates
28.1g
9%
Dietary Fiber
3.8g
15%
Sugars
7.1g
Protein
4.4g
Vitamin A 1% Vitamin C 18%
Calcium 6% Iron 7%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • High in manganese
  • High in phosphorus
  • High in selenium
  • High in vitamin C
  •   Bad points
  • High in sugar
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