Cinnamon & spice… & yes everything nice! These muffins are so delectable. Nutritionally dense, grain & refined sugar free. I make these muffins for my clients who don’t like sweets. Each & every time I get a call/text exclaiming joy for these. They are so stupid easy… it’s insane. If you have 5 minutes to spare – you can totally whip these up for a heart healthy snack for you & your family.
Also, consider making more to freeze or for a foodie gift for a teacher/friend or family member.
3 cups of rolled oats (oats are naturally gluten free)
2 cups water
3/4 c of walnuts (one of the best heart healthy nuts)
1/2 of a very ripe banana, peeled
1/4 c of maple syrup
1 tablespoon of ground cinnamon
1 teaspoon of ground ginger or 1 inch nub of fresh ginger, peeled
1/2 teaspoon of ground nutmeg
1 or 2 pinches of salt, (1/4 or 1/2 teaspoon of sea salt)
1.5 teaspoon baking soda
1 teaspoon vanilla extract
Preheat your oven to 375 degrees. Spray your muffin tin with coconut oil & set that aside.
Into a Vitamix or high speed blender, add the ingredients in order as listed. Blend on level 6-8 for at least 45 seconds to ensure that the nuts & ginger have blended down. Fill each muffin tin with 3/4 of the way filled. Repeat. Bake for 20-22 minutes and remove. Let cool completely prior to serving.
I just received Native’s new vegan hazelnut spread & teamed it up with these muffins. HEAVENLY!
Serving Size 81 g
Amount Per Serving
Calories from Fat 54
% Daily Value*
Total Fat 6.0g 9%
Saturated Fat 0.5g 3%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 174mg 7%
Potassium 152mg 4%
Total Carbohydrates 20.8g 7%
Dietary Fiber 3.1g 12%
Vitamin A 0% • Vitamin C 1%
Calcium 3% • Iron 7%
With Saturday as a rest day, today wraps up the week. I’ve been so excited to run every other day this week (first time since surgery) with no issues and a new high mileage of 30 for the week! Progress!
Sunday: 7 outdoor miles
Monday: rest day
Tuesday: 11 outdoor miles
Wednesday: traveling to clients/rest day
Thursday: 11 outdoor miles
Friday: 60 m elliptical/1 mile on the treadmill/45 mile treadmill walk with elevation/weights/core
Saturday: rest day
That’s a wrap!
— Knead to Cook