Whole Food Spinach Banana Avocado Muffins
Ingredients
Blender (Wet) Ingredients:
2 cups packed spinach
1 over-ripe banana
1 large ripe avocado
6 large pitted dates
2 eggs
1 teaspoon vanilla extract
2 Tablespoons of milk or oil, up to ¼ cup
Dry Ingredients:
2 cups GF flour (I’m using Pamela’s Gluten-Free All-Purpose Flour Mix)
½ cup rolled oats (you can substitute with ½ cup of additional flour)
2 teaspoons Ceylon cinnamon
1 ½ teaspoons baking powder
½ teaspoon baking soda
½ teaspoon pink Himalayan/sea salt
Optional Add-ins/Toppings:
Dried fruit, seeds, nuts, shredded coconut, oats, chocolate chips, and/or additional cinnamon
Instructions
- Preheat oven to 350 F.Blend together all of the wet ingredients until smooth.
- In a large mixing bowl, whisk together dry ingredients.
- Add blended (wet) ingredients to the dry ingredients. Stir together just until combined. Fold in any desired optional add-ins.
- Fill 12 lined or greased muffin cups. Top with desired toppings.
- Bake in preheated oven for about 20 minutes until a toothpick comes out clean. Cool and enjoy!
Notes
Serves 12. Per serving (using milk, Himalayan salt)
Calories: 147
Total Fat: 3.1g
Total Carbohydrate: 27.2g
Dietary Fiber: 2.6g
Sugar: 3.5g
Protein: 3.8g
Ingredients Highlights
Avocados provide lutein, which helps to protect against age-related macular (eye) degeneration.
Banana are one of nature’s richest sources of potassium. The vitamins and nutrients in bananas are important for heart health, positive mood, and bone support.
Dates are a healthy way to add sweetness to your recipes along with a variety of nutrients, including iron, potassium, B vitamins, copper, and magnesium.
An average-size egg contains around 6-7 grams of protein with around 4 grams coming from the egg white.
Oats are technically gluten-free because they aren’t a type of wheat, barley, or rye grain. However, if you have celiac or a significant gluten sensitivity, look for oats that are certified gluten-free to ensure no cross-contamination.
Spinach supports healthy bones, eyes, and brain health. It’s also loaded with vitamin K, which promotes healthy blood and circulation.
From my experience as a health coach, I've found that everyone has unique dietary needs... One person's medicine can be another person's poison. This is why our health is such a personal journey and such a wonderful opportunity to discover what makes us thrive individually. It's also why I try to give different substitutions in recipes because I know that we are not all the same and that we all have different dietary needs. I truly celebrate all of you for being here and caring so deeply about your health!
Much love, Katrina
Joyce, would love to see a link to the 'recent research' about not eating kale or spinach? I cannot find a single article that warns against eating it other than the threat of contamination and being careful to thoroughly wash before eating. While it doesn't get rid of pesticides, it can help guard against solmonella and other bacteria. Otherwise, they are very good for you and provide many nutrients that fight against chronic illness. Certainly eating what you grow is ideal. As a nutritionist, I cannot imagine why you would say that. Gluten-free oats are also completely ok.
Muffins sound great.
I would substitute dates as a sugar for monkfruit.
If Oats cause leaky gut..possible sensitivity in gut, does not affect everyone like this. Adding nuts like Almonds for Magnesium for good bowel motility and walnuts
for brain health. Ground flax seed/ oil as an Omega3 reduces cellular inflammation in the entire body. Plus great for womens sex hormone balance. Avocados a great good fat. The other substitute for the GF flour is actually using banana flour. It's naturally GF provides potassium, lower sugars and a wonderful prebiotic for the guts good bacterial balance.
Recent research : don't eat spinach or kale. Oats cause leaky gut & constipation
Nice you used GF flour. Dried fruit high in sugar for diabetics as well as chocolate.
Green bananas less sugar
Could you suggest more substitutes ?
Avocados are great.
Sounds delicious. I have spinach available, so I hope to try it this week.
After my first batch I am hoping it will be as delicious with Tuscan kale (dark bluish color and shaped like a flight feather) since my garden keeps providing kale year after year. Any thoughts on kale uses helpful.