Healthy muffin recipe for kids
I'm looking for a secretly healthy but tasty muffin recipe to feed my teen as she dashes off to school in the AM. She has been skipping breakfast, complaining that she doesn't have enough time to eat.
Any suggestions for a kid-friendly but body health recipe? I'm thinking something w/ applesauce and oats, but am very open.
Thanks for your thoughts!
I'd start by using a standard recipe and start substituting whole wheat pastry flour for part of the ap flour. Add 1/3 c non-instant powdered milk (protein for the young brain)and a touch of rolled oats ground up in your seed mill. If well accepted, add more whole grains and use less refined flours and foods. Adding wheat germ is easy. Just remember to store these whole grain products in the fridge or freezer; as they still contain the oil-bearing germ of the grain, they are perishable. Buy them in a store with a high turnover for these products.
Use honey for the sweetener, and top with sesame or pumpkin seeds before they go into the oven. Add fruit sometimes like smashed bananas, peaches, berries. You get the idea.
I had a great little Rodale cookbook in the 70's called Smart Muffins. The author's situation was identical to yours. See if you can get one. She also wrote the popular "Confessions of a Sneaky Organic Cook."
Morning Glory Hallelujah! I love these muffins!!! Ever since I finished grad school, and started a more "normal" schedule, I've been struggling to eat breakfast consistently during the week (in the battle between sleep and breakfast, sleep always seems to win). Now, when I'm in a rush (which is 90% of the time) I just grab one of these out of the freezer on the way out the door, and by the time I get to work, it is thawed. I make the recipe from the King Arthur Baking cookbook, which makes 12 large muffins, with 5 g of protein per muffin. They taste great and are really sustaining. I know that even if I don't get to lunch until late in the afternoon, I won't be all hangry. Let me know if you want the KA recipe.
I looked at the recipe on the website, and weirdly, it isn't the same! Almost, but not quite. The recipe in the book doesn't call for orange juice and I think uses less sugar. I'll post the recipe when I get home tonight. FYI, if you want it to taste "less healthy," use wheat germ instead of the sunflower seeds -- then it basically tastes like a carrot cake muffin.
Here's the recipe, paraphrased:
Makes 12 large or 15 medium muffins
1/2 c raisins
2 c flour (8.5 oz)
1 c sugar (7 oz)
2 tsp baking soda
2 tsp cinnamon
1/2 tsp ground ginger
1/2 tsp salt
2 c peeled, grated carrot (7 oz)
1 large tart apple, grated (6-7 oz)
1/2 c sweetened shredded coconut (1.5 oz) NOT the moist kind
1/2 c sliced almonds or chopped walnuts (2 oz)
1/3 c sunflower seeds or wheat germ (1.5 oz)
3 large eggs
2/3 c veg oil (4.75 oz)
2 tsp vanilla extract
Preheat oven - 375F.
Grease muffin tin (or line with papers if freezing for later).
Cover raisins with hot H2O and set aside.
Mix egss, oil, vanilla and set aside.
Mix flour, sugar, baking soda, spices, salt.
Add carrots through sunflower seeds or wheat germ. Mix well.
Add egg-oil mixure and stir until combined.
Add drained raisins and mix.
Pour batter into muffin tin.
Bake for 20-25 minutes.
Actually, you could just leave out the wheat germ (I think it's optional in the recipe anyway). But if you wanted, I'm sure you could add a little oat bran instead. Let me know how that tastes if you do that, and I might try it next time! I just finished eating one of these as I type!
Pumpkin muffins with lots of walnuts (the healthy fat will help tide her over until lunch), made with some whole wheat flour.
Also, I like to use apple butter when applesauce is called for.
Not necessarily more apple flavour. I haven't done a side-by-side comparison but I think since apple butter is thicker, it results in a less gummy muffin. Thinking more of recipes where the apple sauce is a substitute for some of the fat. Also I just happen to keep apple butter around more often than sauce.
I've got a great moist muffin recipe for Prune and Oatmeal muffins. No one cared that they were prunes, just warmed them up and gobbled them up.