Full Meal Muffins
When I was working on Vegan Lunch Box, I came up with the idea of including a "Full Meal Muffin" recipe that would serve as a convenient, portable, inconspicuous lunch for older kids and teens that included fruits and vegetables. At the time I also wanted to include protein powder for a protein boost, but I was never satisfied with the texture and taste of the muffins with added powder.
After several unsuccessful attempts I decided to bag the muffin idea, but several of you emailed asking what had happened to it. So this week I dusted off my notes, kicked out the protein powder, and here it is! Even without the extra protein 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.
makes 12 muffins
1 cup whole 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
½ cup apple juice, plus more as needed
2 teaspoons apple cider vinegar
1 zucchini, finely grated (about 1 ½ cups)
½ cup finely chopped or ground walnuts
½ cup currants or raisins (optional, they add a touch of sweetness)
Preheat the oven to 375º. Line a muffin tin with paper liners and spray with nonstick spray.
Combine both flours, cinnamon, baking powder, 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. 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.
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.
Store in an airtight container or freeze in individual freezer bags to pull out and put into lunches as needed.
90 Comments:
Susan, Thank you for this recipe. This looks like a great breakfast option to me. Something to make on the weekend and have for the week! I'm glad you posted this.
6:17 AM
Do you think it would be possible to replace the zucchini with pumpkin puree?
2:18 PM
You could try it but I worry that pumpkin puree would make the muffins too dense and moist. I think shredded carrot would be a better substitute.
2:53 PM
It looks great, I can't wait to try it.
Do you think it would matter if I didn't use a blender?
12:57 AM
Sure, just mash the banana in a medium bowl with a fork then mix in the rest of the wet ingredients. It won't be as smooth so you'll have some lumps of banana in your muffin, that's all.
9:50 AM
Another way to add easy protein to the muffin would be to include nuts! Slivered almonds sound good to me!
5:08 PM
As my DD would say, "You rock!" These will absolutely become a staple in our home!! Thanks! :D
10:53 AM
Would these freeze/defrost well? Also, any ideas on making these gluten-free?
I'm thinking maybe 1/2 a cup of dried cranberries might be interesting in place of the raisins...
Thanks so much for the recipe Jennifer - these sound great!
Diana
1:50 PM
No thoughts on making them gluten-free, but they do freeze well.
3:17 PM
Bette Hagman's Flour Blend works great for a substitute for regular flour if wanting to try these muffins Gluten Free. I've tried many of The Vegan Lunchbox recipes using this flour blend and the muffins always turn out great.
HTH!!
3:39 PM
Thanks for posting this! My little boy has pretty much never met a muffin he didn't like. Zucchini is a different story. I'll definitely give these a try! Unfortunately I forgot to pick up blackstrap molasses at Whole Foods last night. I KNEW there was something I forgot!
8:43 AM
These look great! I can't wait to try them, and perfect timing for an oil-free Lenten recipe! My husband was just asking for some kind of conveniant, on-the-go food. He asked if pop tarts would be OK! I don't think you could pay me to buy pop tarts, but I think he'll be really pleased with this alternative.
1:10 PM
Sounds yummy--would 2 cups white flour and regular molasses work?
4:26 PM
>>would 2 cups white flour and regular molasses work?
Certainly, although you'll be missing out on the fiber and nutrition of the whole grains and blackstrap molasses. Blackstrap doesn't taste as sweet as regular molasses, but it is a good source of iron and calcium.
7:19 PM
Can you taste the blackstrap molasses? My bf HATES it and one
of the few things he won't eat. Anything else in place....organic maple syrup perhaps?? Thanks.
8:45 PM
I don't really taste the molasses, it's not overwhelming. Maple syrup would be fine but again, you will be making the muffin sweeter and losing out on the nutrition.
7:45 AM
I do not taste the molasses either.
The muffins are absolutely delicious! And that for something with only healthy ingredients... Thanks!
11:47 AM
Dear Jennifer,
I also wanted to chime in with thanks for this wonderful recipe, and your site in general. I've been a vegetarian for years but found myself becoming overly reliant on processed foods. Your lunches have inspired me to be more creative with my meals, and to take the time to use fresh and healthier ingredients. Thanks again for all you do!
2:54 PM
I'm out of apple cider vinegar and walnuts and I'm dying to make this for my preschooler. Is there a substitute for apple cider vinegar (white vinegar maybe) and can I use pecans instead of walnuts (I'm guessing yes?)? Thanks!
5:40 PM
Of course other nuts are a fine substitute, although walnuts are a good source of omega-3 fatty acids.
Re. the vinegar, I hesitate to say go ahead and use white. Apple cider vinegar has a mellowness and sweetness to it that complements the apple juice and doesn't stand out. I worry that other vinegar might taste too strong. But you're welcome to give it a try. Good luck!
7:59 AM
Ok, those are good. Even my husband who doesn't like veggies (except corn and carrots) liked it. He said that putting vegetables in a muffin is just wrong. But he tried it and liked it.
Have to wait for Jr to give a verdict. But I will make them again. Had to leave the nuts out, Jr has an allergy.
4:53 PM
where does one find blackstrap molasses? At whole foods, all I could find was regular molasses.
Thanks!
8:21 PM
I found mine at the regular grocery store.
4:47 AM
I made these using spelt and oat flour, o.j. instead of apple juice, and dates in place of currants. They were delicious! I plan to make these often for my kids to take to school in their lunch boxes.
6:50 PM
i seem to cannot find blackstrap molasses in here(another country, and here sugar is made of sugar beet not sugar cane (as i understand is the main source for blackstrap molasses), so do you think it would be the same effect if i sub it with grape molasses?
12:00 AM
ohh.. holy moly.. spelt is also a mystery in here... :/ any suggestions?
12:25 AM
Great recipe! I tried it today, only changes were carrot instead of zucchini. I put in raisins. I even went out and bought blackstrap molasses for the first time.
They are tasty and filling. Thanks for a great recipe.
Barbara
7:58 PM
Gah! I thought it was kamut and buckwheat flour in this recipe, and so I guess that's what I'm using, because that's what I bought. I have to wait for my bananas to ripen though... I'll let you know how it turns out.
9:12 PM
If you can figure out a way to make these gluten-free, I will be forever indebted to you. I have an all-purpose mix that I use (Pamela's) and it is great, but it would be great to have super nutritious flours instead for this super nutritious muffin. I was thinking maybe almond, buckwheat, quinoa, or amaranth flours could work. I plan on trying the recipe with 1.5 cups Pamela's and .5 cups blanched almond meal (aka flour). I'll let you know how it goes. Also, if you were making these mini muffins (like for preschoolers), how long would you bake for? Thanks - your site rocks!
5:45 PM
Just wanted to report that I made these(without the food processer) and loved them. I had a couple each day for breakfast.
Thanks!!!
9:58 PM
Wow, I'm glad so many of you have been making and enjoying these! I'm glad I dusted the recipe off and tried again! :-)
8:24 PM
This is my first recipie I've tried from this site and it turned out great. I used unbleached/whole wheat flour, no raisins, and carrots and they turned out great. We are taking these to a playdate tomorrow.
12:42 PM
Hi Jennifer - I just wanted to share mine - I send this home with my students each September. It's not vegan originally, but you're the pro at vegan-izing things! This is exactly how I send it home, to cater to my omnivores and veg. students.
Lunch Muffins Re-Done
A healthy lunch or recess snack from your child's teacher
1½ cups semi-frozen broccoli, finely chopped
1½ cups cooked ham, vegetarian "shmeat" or equal measurement of veggies, chopped
1 medium onion, chopped
½ cup grated parmesan cheese (or substitute)
6 eggs (or 10 egg whites or egg substitute)
½ cup canola oil
1¼ cup whole wheat flour
1 tbsp. baking powder
1 tsp. oregano
1 tsp. parsley
½ tsp. thyme
1 tsp. garlic powder
Other herbs & spices to taste (I use way more of everything!)
Preheat oven to 375°F. In a large bowl, combine broccoli, ham, onion & cheese or cheese substitute. In another bowl, beat eggs/sub & blend in oil. Add dry ingredients. Beat until smooth. Stir in broccoli mixture until just blended. Spoon into greased muffin tins. Bake 20-15 minutes or until lightly browned. Serve warm or cold. Makes 12 large muffins. They freeze very well. Recipe doubles easily. I have added cauliflower, red and green peppers, hot sauce and a variety of other things to this recipe. Anything that’s healthy will do! I've also made pizza ones with veggie pepperoni & tomatoes with lots of italian herbs & spices.
I love this recipe because even I can't screw it up. You can make almost any substitutions and it's still delish!
If you have suggestions for veganizing or about my wording to make it more appropriate, my ears are open!
9:31 AM
Just wanted to report back. I made these fabulous muffins last night... excellent! I confess I made several substitutions b/c my pantry wasn't well-stocked:
Wheat/white flour + flaxseed meal (instead of the spelt flour, etc)
Grated apple (instead of zucchini)
Honey and flaxseed oil (instead of molasses)
Ground almonds (instead of walnuts)
Diced prunes added to the blender mix (instead of raisins)
Sorry to butcher the recipe - it still worked great and they were delicious! Thank you!
11:49 AM
i was just wondering if i could use a combination of spelt and kamut flours - i've eliminated all wheat flours from my home, and have been using spelt and kamut in place of a white and whole wheat combo in most cases...haven't tried it with muffins yet...
i have an extremely picky year and a half old son, and so i have to sneak vegetables into him in muffin or pancake form...
9:41 AM
>>i was just wondering if i could use a combination of spelt and kamut flours - i've eliminated all wheat flours from my home
The recipe calls for spelt and barley, which would still be wheat-free, but I'm sure spelt and kamut would be fine, too. Barley is another wheat-free flour that makes a nice wheat substitute in most recipes; perhaps you might give it a try, too.
1:21 PM
oh yes, haha - i meant to ask if i could use kamut interchangeably with barley. oops. ;)
thank you for your quick response! i can't wait for my son to be old enough to actually enjoy eating more and more...right now he wants fruit and peanut butter toast 24-7. anything else is really hard to feed him...could be worse, i guess...
5:16 PM
Thank you so much for this recipe! I made them a few days ago and theya re almost gone! I posted about them on my blog but I linked back to you.
8:30 AM
I made these yesterday and they are so good. However, I forgot to add the zucchini. Doh! So I topped the muffins with a bit and used the rest for soup. Next time I'll substitute carrots.
The Veggie Vixen (AKA Sweet Pea)
4:16 PM
Thank you so much for this recipe. My family isn't vegan or even vegetarian but we are trying to eat better. I made these for the kids and they LOVED them and my kids can be picky. These will become a staple item for sure! Thanks!!
6:44 PM
Can't wait to try these GREAT sounding muffins!! Thank you for all of the wonderful recipes and ideas!!
We have non-vegan relatives coming to visit for 2 weeks...and I want to expand our menu ideas to include some vegan modified Mexican dishes. Does anyone have a vegan version of: King Ranch Chicken Casserole and Chicken Enchiladas with Sour Cream Sauce?
Denise
6:19 AM
Hi there, I love the blog it is very healthy :)
visit jeena's kitchen healthy recipe blog
3:08 AM
YUM! These were really good. My non-vegan family and frinds were fighting over them, even after I explained how healthy they were. I used flour instead of spelt and carrots in place of zuccini and I added chopped up pieces of apple. Thanks for the keeper!
8:09 PM
This blog is great! I'm going to try some of your recipes this weekend!
12:22 PM
Jennifer,
This is a bit off topic, but can you tell me the best material to use for making lunch box napkins (and really everyday napkins) for my kids. I was thinking just a 100% cotton or flannel material. What have you found to work best?
Thanks, Bonnie
10:35 AM
Hi, Bonnie -- I find 100% cotton works the best. :-)
1:28 PM
Can you use all wholewheat flour? or 1/2 spelt 1/2 wholewheat?
9:43 AM
i know i am a little late to the party, but i finally made these tonight and wanted to let you know how great they are! my husband is sort of a picky vegetarian but loves foods in muffin-form for some reason. :D and these were a big hit with him. i substituted carrots for the zucchini, so thanks for that recommendation, as well.
6:51 PM
That sounds so delicious!
You should post it at http://daily-cook-book.blogspot.com!
It really sounds like the kind of recipes they are looking for!
I can't wait to try it!
9:49 PM
these sound great, does anyone happen to have the nutrition info?
7:16 PM
I'd like the nutritional info, too, specifically the carb and fiber...diabetic husband...but I might just make these myself and if I do, I'll figure it out and post it...
8:12 AM
oh my! tonight is the second time i've made these. the first time i had to substitute some things that i didn't have. they turned out a bit soggy at the bottom, because i didn't squeeze the excess water out of the zucchini. or at least, that's what i think. this time, i made it as written, and they are so good! i just ate one right out of the oven. by the way, my fifteen month old just loves these! he'll eat a couple at a time. he does have a good appetite though. my hubby seemed to enjoy these too, so i hope he likes the second batch. i planted two zucchini plants in my garden, so i'll be making plenty more! thanks for sharing these recipes with us!
5:54 PM
I just entered the information into sparkrecipes.com, and this is the best I could come up with.
Calories 160.3
Total Carbohydrate 31.0 g
Dietary Fiber 3.9 g
Sugars 0.6 g
Hope that helps!
6:02 PM
Hi, for anyone who needs to know (diabetics), making them with White and Whole Wheat flour, "Carb Sense" apple juice, no raisins or currants added...there are about 18 net carbs per muffin if you make 12 full sized...I made 42 minis, about 5 net carbs per...also though me and my hubby love them, my son won't touch them! he won't eat anything with any kind of green-so I may try this with apples or carrots for him. WE're vegetarians, but we joke he's a fruitarian...
10:39 AM
I am enjoying your blog a lot. We have been Vegan for 6 months now and my 5 year old is doing well but she is at the point she needs to step it up a little. These muffins have been a great treat this afternoon on the beach! We have loads of zucchini from our garden so I am excited to read they freeze well. Thank you again~
3:19 PM
Thanks so much for the recipe! I had no spelt on hand, and was out of wheat flour, so I used white flour and they came out great! My hubby and I are trying to transfer over to a mostly vegan dining environment at home and it's taking some getting used to. These were a great and flavorful option! Thanks again!
1:09 PM
Thank you so much for this storehouse of wonderful sounding recipes!
My girl start school next week, and I am soooo looking for creative lunch ideas for them - school food is expensive & gross.
I found you while browsing for my 5 blogs for BlogDay '07, and have added you to my blog at http://design-my-handbag.com
Have a great weekend!
Jennifer
http://design-my-handbag.com
10:59 AM
great post, thanx
6:14 AM
A full meal? great!
5:12 PM
Thanks for the nice post!
11:32 AM
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6:00 PM
Mmmmm... thank you for this recipe!! I made them last week and they are delicious! I eat one for dinner on the nights I have school and usually have a protien bar (which I'm trying to eliminate from my diet).
Yum yum!! My bananas weren't very ripe so I added a T of agave nectar and I added 1 shredded apple because we have an abundance of apples right now. Your suggested addition of raisins and walnuts were perfect.
Oh, and co-workers gobbled these up too, so now I have to make more. :) Thank you!!
7:48 PM
Hello from Qatar!
I had no bananas so used 1/2 cup pureed chestnuts and 1/2 cup homemade applesauce. Added a little bit more flour for consistency. Also used dried cranberries instead of raisins.
Ooooooh these muffins are delicious...the difficult part is eating just one...
12:02 AM
These muffins are great! I made them for my husband, who is NOT a vegan, and he loved them! I love the fact that there is no soy or sugar in them. They are delicish!
8:20 PM
do you have to put in the zucchini in, because i am not a huge fan of it.
Thanks!
8:29 AM
Please see the comments above on substitutions. You really can't taste the zucchini at all, but carrots would also work.
9:39 AM
Hi there, this is such a wholesome recipe lots of healthy ingredients and so yummy too. I bet these muffins tasted delicious. :)
1:54 PM
Hi Jennifer,
My name is Shannon and I'm the editorial assistant at Foodbuzz.com. I am very impressed with the quality of your posts and to that end, I’d like to invite you to be a part of our newly launched Foodbuzz Featured Publisher program. I would love to send you more details about the program, so if you are interested, please email me at Shannon@foodbuzz.com.
Cheers!
Shannon Eliot
Editorial Assistant, Foodbuzz.com
shannon@foodbuzz.com
P.S. I can't wait to try your muffins, and the vegan goldfish are a brilliant idea. Well done!
1:51 PM
I'm very happy to discover this blog... I'm not vegan, used to be vegetarian for many years...
I'm hosting this month Wholesome Lunchbox event and searching for ideas I found this website. I would love to have your entry to this event, it does not have to be new post, it can be lunchbox recipe you have already posted.
Have a good day, Margot
2:20 PM
I am going to make these this weekend...one question, I'm trying to get more fats into my 16 month old. Can I add some kind of oil or fat to the recipe? Maybe coconut oil or plain old canola oil...? Also even though we don't have any nut allergies in the family I haven't introduced him to any nuts yet, so can I just leave out the walnuts?
Thanks!!
10:42 AM
Have you introduced seeds yet? They can usually be introduced before nuts; they would add some healthy fats and would be a good substitute for walnuts. Try chopped or lightly ground sunflower, pumpkin, or sesame seeds.
3:21 PM
I was wondering if I could use all barley flour. I am cooking for someone who cant have wheat or spelt.
Thanks, T.
7:28 AM
I'm sure it would be fine. :-)
8:47 AM
Any ideas for banana substitutions?
10:00 AM
do you ever give presentations?
9:41 PM
Regarding banana substitutions, I think prune baby food or any kind of applesauce would be a good sub.
Regarding presentations, I've given a few vegan cooking demos in my time, but I don't generally give presentations and have never done one on lunches.
8:31 AM
I must admit that I have never been a big fan of veg, (meat eater) but the other week I was having a barbecue and a friend threww some vegetables on and I must admit they were delicious and added to the meal, it made me rethink my views on healthy foods.
2:18 AM
These have changed my life and the lives of those around me. Seriously, I just keep making them. As soon as I finish a batch I get sad so I make more. Everyone who has tried them (vegan and non) has harassed me for more. We all have some sort of muffin dependency problem. I started feeling guilty about all the praise I was getting for them so I thought I'd pass it on to the deserving party. They're just so delicious -- especially toasted and covered with Earth Balance. I can't say enough good things about them. But I 'll stop here cause there are some muffins in the kitchen calling my name :)
Seriously, thanks so much for this recipe Jennifer!
6:21 PM
Wow, thank you, Emily! I'm so glad to hear it!!
7:04 PM
Hi Jennifer~
Two questions:
1. What are your thoughts on using agave in addition to (or instead of) the blackstrap molasses?
2. I would like to use this as the basis for a cake, for my 2 year old's bday party. Think it will work and if so, what type of sugar free icing would you recommend?
I've looked for wholesome sugar-free cake, muffin, icing ideas all over the internet and am coming up short. :((
Ginamarie
4:35 PM
Hi, Ginamarie,
1. Agave would be a fine substitute. It would make the muffins a bit sweeter than the molasses.
2. I'm a bit concerned that trying to bake the batter as a large cake won't work as well as baking it as cupcakes. It may not bake through the middle or rise as well. I haven't tried it, though, so who knows? In any case cupcakes baked in cute cupcake liners are an excellent birthday treat (I actually prefer them, because you don't have to slice them into servings).
As to sugar-free icing, lots of ideas here:
*vegan cream cheese mixed with fruit spread
*nut butter mixed cocoa or carob powder, and maybe some agave (you are using agave, yes?)
*fresh squeezed orange juice mixed with a bit of maple syrup or agave and brushed on the cake while still warm makes a nice glaze
*instead of frosting you might top a cake with fresh fruit like blueberries, raspberries, mandarin oranges, etc. in a pretty design (you can use a bit of nut butter or mashed fruit to get them to stick if need be)
*there are tofu frosting recipes out there that use maple syrup.
Hope that helps! :-)
10:57 PM
I LOVE the icing ideas, and the cupcake ideas. The only cupcake recipes I have found so far have sugar. Do you also recommend agave as as substitue in those? If so, what ratio of agave should I use per cup of sugar and will I have to account for the fact that it is liquid?
8:48 AM
Well, I don't actually "recommend" agave over other sweeteners. You asked if you could use agave instead of molasses in this recipe, and I'm sure that would be fine. But I don't personally use agave as a substitute for other sweeteners in recipes, so I can't say how it would work as a substitute for crystalline sugar.
I did a quick search, and an agave website said to use ¾ cup agave nectar per 1 cup other sweetener.
Personally, if I was avoiding sugar I would look for a healthy muffin recipe with some natural sweetness from fruit. Then I would top them with something cute and call them cupcakes! :-)
9:40 AM
Hi,I am Japanese, but the translation read.
Just read the hungry.
I also mainly sweets recipes written blog.
I would like to exchange information with each other.
Because of the link to your blog.
If you would like, my blog also links please.
ICE CREAM JAZZ～SWEETS in Japan～
11:49 AM
I haven't read all the replies yet, but a way to boost the protein content is to replace 1 tbsp of flour in each cup of flour with a tbsp of soy flour. I do this too my muffins all the time. It makes them more perishable though. Ya gotta either eat 'em all up or refrigerate them. HTH!
5:26 AM
Another way to increase the protein count is to sprinkle Red Star Nutritional Yeast in them. It also has so many other nutrients in them and a small amount doesn't effect the taste of them.
6:52 AM
Yum! I've made quite a few different "healthy" muffins and these are the best. Only substitute I made was grape juice for apple since I didn't have any. The kiddos enjoyed them and the husband was pleased. Success!
6:37 PM
Hi Jennifer, I am recently vegan and so is my 5yo, your site is a true BOON. I made your muffins up with a couple of subs (carrot and pear in place of zucchini). I was a bit "meh" as i was expecting them to be sweeter, but my 5 year old daughter LOVED them. She was SO rapt. Thank yo so much!! I will be using this recipe to experiment with as it is really easy and you can TASTE the goodness.
PS, I mixed some ground walnuts, almonds, pumpkin seeds and flax seeds with some rice malt and "iced" them, OMG it was muffin heaven. Thanks!
3:21 AM
These muffins look wonderful! I've tried something similar from Cathe Olsen's book where I added zucchini into some carrot raisin muffins and had great success with getting my ultra picky two year old to eat veggies. I've been thinking about ways to up the protein in your muffin recipe and I was wondering if substituting some pureed silken tofu for one of the bananas would work? Is the banana for binding the ingredients or for sweetening the muffins? I'm off to go try your recipe as is before I start messing around and changing things! Thanks for the wonderful blog!
9:38 AM
Do you think that using gluten free flours, such as rice flour, would work for this recipe?
9:28 PM
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