by Buffy Ellen
To celebrate I wanted to create a special recipe for her, something that was sweet, a little bit girly and birthday-cake like, but that she could hold in her own two hands. Because I'm not a baby any more mama so don't try feeding me that vege mush. I also wanted to make something that was really genuinely healthy, so I wouldn’t feel apprehensive if she took two, three or ten of them off the plate. Importantly, I also wanted these muffins to be something you'd want to make too (my not so baby-aged readers!), so they needed to be delicious, full of flavour and texture, and the type of muffin that I’d happily recommend eating for breakfast, every day if you wanted. And oh how they are!
The result of my experimentations are these gorgeously moist Beetroot and Blueberry Muffins. They're entirely wheat free, dairy free, egg free and vegan, have no refined or added sugars whatsoever, are only very lightly sweetened with natural bananas and a few dates, and are made with a beautiful whole foods base of buckwheat, oats and almonds. What’s more, they pack five full cups of fresh fruit and vegetables in the mix, so you can feel rather gallant feeding these both to your littlies and to yourself!
As I’ve mentioned before, I love sneaking veges into recipes. Not just for kids but for us adults too! And so these muffins contain two jam packed cups of beetroot in them, which gives them a lovely earthiness, a hint of sweetness, and a lovely moist texture. People often put carrots in muffins, but have you ever thought of adding beetroot? You must try it!
This recipe is super easy to put together too – all you need is 15 minutes plus another 18 minutes to bake (just enough time to do a dance and make a cup of tea). Voila – the perfect breakfast, afternoon tea, healthy dessert or miniature hand-friendly baby food. Oops, I mean toddler.
Blueberries – an antioxidant boost and baby favourite One other thing I was aiming for when devising these muffins was that they contain some of Mila’s favourite foods – bananas, oats, dates, beetroot and… blueberries. My goodness does she love blueberries. Her eyes light up with excitement merely upon seeing the container being retrieved from the fridge! I tried an experiment one time to see if she’d tire of them – handed her a whole full container and let her go for it. Sure enough she polished off the lot. All $7.99 worth!
I can't complain though, as blueberries have a host of nutritional benefits. One key of which being that they’re one of the highest antioxidant fresh foods we have readily available to us. But what really is an antioxidant? Essentially, an anti-oxidant is just that - it works to prevent oxidation. It donates one of its electrons to the many free radicals we have in our body, caused by stress, pollution, poor diet and toxin exposure. These free radicals are highly reactive and cause oxidative damage in the body, aka aging. To counter this, these friendly antioxidants hand over one of their electrons, neutralising and making these not-so-friendly free radicals stable so they no longer react or oxidise. It’s therefore a great idea to consume as many antioxidants as you can on a regular basis. Which is easy to do if you're eating a majority plant-based whole foods diet, as they’re primarily found in my favourite food group – fruits and vegetables!
Blueberries in particular contain a very high level of antioxidants, with an ORAC value (Oxygen Radical Absorbance Capacity) of 6,552 µmol TE/100g. Don’t worry about the units here, just know that that’s high in terms of fresh foods. Other high antioxidant foods include all your spices (black pepper, cinnamon, ginger, turmeric, thyme, oregano, cloves, mustard), cacao powder, raw dark chocolate, maqui berry, goji berries, black beans, kidney beans, lentils and soybeans. I’ve included a handy table below of some of my favourite top antioxidant foods – have a scan through and see if there’s anything new you can add to your food repertoire!
Back to these amazing muffins. They are so easy to make, are super moist, and crazy delicious. It’s not every day you get an egg-free, wheat-free baked good that tastes amazing, but these do! I'm so happy with these (judging by the four full batches I've made this past week), so know you’ll love them too. Mila gave them the thumbs up as well – she’s been downing three in a row most days!
I made mine as a selection of mini muffins for Mila, and regular sized ones for us. They taste amazing just out of the oven, and don’t fall apart like most wheat-free egg-free baking. They keep happily in the cupboard or fridge for two days, and also freeze brilliantly – simply bring them out in the morning to defrost, or warm slightly if you wish. The texture and flavour is just as good as when they're freshly baked = batch-cooking win!
I can’t wait for you to try these amazing Beetroot and Blueberry Muffins. I’ve been having one for breakfast every day the past week with some fresh fruit and coconut cashew chia cream – so delicious! Feels like you’re treating yourself to a café-style muffin each morning, but with the knowledge that you’re doing amazing things for your health at the same time too.
If you make these muffins let me know what you think in the comments below, or share your versions on Instagram and tag me @begoodorganics and #begoodorganics. I can't wait to see what you come up with!
Have a wonderful weekend, we’re going to make the most of the last few summer weeks with a swim at the beach. With our big one year old.
PS If you like this recipe, pin it to your Pinterest board, share it on Facebook or Twitter, or post it on Instagram. And if you're not already subscribed to my weekly recipe emails, make sure you do that here!
15 mins prep + 16-18 mins bake Makes 40 mini muffins/12 regular sized
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Dry 1 c oat flour or rolled oats 1 c almonds 3/4 c buckwheat flour* 1/4 c cornflour* 2 tsp cinnamon 2 tsp baking powder 1 tsp baking soda 1/2 tsp sea saltWet 3 tbsp ground flaxseed + 9 tbsp water 2 c ripe bananas (~2 large) 2/3 c almond milk (unsweetened) 1/3 c macadamia oil 1/3 c dates Juice and flesh of 1/2 lemon (2 tbsp) 2 tsp vanilla extract 2 c grated beetroot (~2 medium/300g) 1 c blueberries (fresh or frozen)
* In place of the buckwheat flour and corn flour, you can also use 1 c of wholemeal spelt flour (for a non wheat-free version).
c = 250ml cup, tbsp = 15ml tablespoon, tsp = 5ml teaspoon
Buffy is the founder of Be Good Organics, and loves creating delicious yet simple plant-based whole foods recipes.
Buffy also oversees our Be Good Organics online store, full of plant based goodies that she personally uses and loves. Sign up for our newsletter below to be the first to receive her weekly recipes.
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I'm Buffy, a food obsessed nutrition nerd, former financial research analyst and investment banker, and now - full time blogger, nutritionist and soon to be naturopath. I live in Auckland, New Zealand with my partner Tony, our two cats Zeus and Luna, and our cute-as-pie little girl Mila. Can't wait to share some healthy recipes with you! READ MORE HERE...
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