For many, breakfast is an overlooked meal…
…it’s also where most people drop the ball on fitting in their vegetables
Only 14% of American adults are eating at least 2 servings (1 cup) of fruit and at least 3 servings (1.5 cups) of vegetables per day. FOURTEEN!
That is an astounding number. And it’s even lower for our American youth.
One of the easiest ways to get in an extra serving of vegetables is to add more in fun and creative ways AND to start including vegetables in your snacks and breakfast.
Many people think that the only way to eat vegetables at breakfast is to put veggies in your omelet – NOT TRUE!
Trick yourself and your loved ones in to getting something green in the beginning of their day with these tasty, no added sugar muffins!
Oh, and did we mention they’re vegan?!
- Low in Calories – one medium zucchini only has about 33 calories
- Nutritional Powerhouse – good source of copper, manganese, vitamin C, magnesium, phosphorus, potassium, folate, vitamin B6, and vitamin K
- Full of Fiber – aim for at least 25g of fiber per day for overall good health and digestion
- Eat the Skin – walnut skins contain about 90% of the phenols found in walnuts
- Heart Health – a good source of vitamin E, specifically gamma-tocopherol, as well as monounsaturated fats and omega-3 fatty acids including alpha-linolenic acid (ALA)
- Antioxidant and Anti-inflammatory – phytonutrients like juglone, morin, and tellimagrandin are rarely found in other foods and may help against chronic disease like metabolic syndrome, type 2 diabetes, certain cancers, and cardiovascular disease
- Keep ’em Cold – store shelled walnuts to an airtight container in the refrigerator or the freezer – walnuts are high in polyunsaturated fats which make them extremely perishable
- Portion Control – like most fat sources, walnuts are a concentrated source of calories and so serving size should be minded for those who are conscious of their weight – 1/4 cup contains just short of 200 calories
Vegan Zucchini Walnut Muffins
- 2 Tablespoons ground flaxseed + 1/3 cup warm water
- 3 bananas, ripe
- 1 cup zucchini, grated
- 1/4 cup almond butter
- 1/2 cup unsweetened almond milk
- 1 teaspoon vanilla extract
- 2 1/2 cups gluten-free oats
- 1/4 cup almond flour
- 1/4 cup walnuts, chopped
- 1 teaspoon cinnamon
- 1 Tablespoon baking powder
- 1/4 teaspoon sea salt
- Preheat over to 375 degrees F. Grease a muffin tin with coconut oil.
- Combine flaxseed and water in a small bowl. Stir and set aside.
- Peel bananas and place in a large mixing bowl. Mash with a fork.
- Add zucchini, flax mixture, almond butter, almond milk, and vanilla. Stir to combine.
- Stir in oats, almond flour, walnuts, cinnamon, baking powder, and salt.
- Divide batter equally among the muffin cups, filling to the top.
- Bake 25-30 minutes or until the tops are crispy and brown. Transfer to a cooling rack and allow to cool.
NOTE: Try other mix-ins as well – such as fresh berries, dairy-free chocolate chips, or pecans. Try peanut butter in place of almond butter.
Add 1/4 cup maple syrup to the batter for a sweeter muffin.
Makes 12 muffins.
Nutrition Information (per muffin): 165 calories; 6g total fat (1g sat, 2g mono, 2g poly); 0mg cholesterol; 70mg sodium; 213mg potassium; 23g total carbohydrates (6g fiber, 5g sugars); 5g protein; 9% DV calcium; 15% DV iron