Blueberry Beet Oatmeal Muffins
BLUEBERRIES: When it comes to blueberries, it pays to buy organic. Blueberries contain one of the highest antioxidant capacities among all foods, and organic blueberries contain significantly higher amounts. Its a wonder fruit that provides antioxidant defenses on virtually every body system, particularly the cardio-vascular system, nervous system and digestive tract. New areas of study show blueberries to help protect against neuro-degeneration and memory loss.
BEETS: Beets have a unique source of phytonutrients called betalains, providing anti-oxidant, anti-inflammatory and detoxification support, making it a highly likely candidate for the risk reduction of many cancers. Not all dietary fiber is the same and the fiber contained in beets have special health benefits for your digestive tract and cardiovascular system.
OATMEAL: Scientifically proven, there are few foods better at combatting heart disease or diabetes. Oats contain a unique fiber called beta-glucan;, eating just 3 grams a day can decrease your bad LDL cholesterol levels by 8-23%. Highly significant if you take into account that a 1% decrease in LDL cholesterol lowers your risk of heart disease by 2%.
Gluten-Free, Dairy Free
Yields: About 12 large muffins, 18 mini snack-sized muffins
NOTE: This is a wonderful recipe to utilize left-over roasted beets from the night before; however, if you don't feel like roasting your own beets just to make these muffins, you can find packages of pre-cooked beets at the market these days that would work just fine. Just skip the roasting part of the recipe.
1 ¼ cups GF flour blend (or substitute whole wheat flour)
¾ cups rolled oats
½ tablespoon baking powder
½ tablespoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt
1/2 cup coconut oil, melted
½ cup applesauce
½ cup roasted beet puree*
1/2 cup sugar, plus 2 tbsp more for sprinkling
¼ cup almond milk
½ cup frozen blueberries (substitute fresh if available)
Make your beet puree. Peel 1 large beet or two small beets and dice into 1/2" sized pieces. Place on parchment -lined oven sheet and roast in a 425degree oven for 20-30 minutes, until cooked through. Once cooled to the touch, place beets in a food process or or a blender and process until the constancy of apple sauce. Add a little water if needed.
Preheat oven to 350 degrees, and line a muffin tin with muffin liners, or prepare the wells with a little coconut oil so the muffins don't stick.
In a large mixing bowl, combine your dry ingredients, including, flour, oats, baking powder, baking soda, cinnamon and salt. Mix ingredient thoroughly with a large whisk or spatula, breaking apart all the large bits.
In a separate medium sized bowl, combine your wet ingredients, including your oil, apple sauce, beet puree, 1/2 cup sugar, egg, and almond milk. Whisk together.
Add your wet ingredients to your dry ingredients and stir well until combined with no large lumps.
Add in your blueberries and stir just until distributed throughout, not overmixing.
Drop your muffin mix into your muffin tin, 2/3 full for snack sized muffins, or almost to the top for large, breakfast muffins. Sprinkle with a little sugar for the sweet crunchy top (optional).
Bake for 20-25 minutes, depending on size.