Cinnamon and Spice Blender Muffins. Vegan. GF.


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.
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And blend.
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I just received Native’s new vegan hazelnut spread & teamed it up with these muffins.  HEAVENLY!



Nutrition Facts:
Serving Size 81 g
Amount Per Serving
Calories 151
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%
Sugars 4.9g
Protein 4.7g
Vitamin A 0% β€’ Vitamin C 1%
Calcium 3% β€’ 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

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  1. These look so simple and delicious, like I could actually make them in the morning, and I’m not a morning person. I may try to add some protein powder though…can’t help myself from trying. Thanks for the beautiful photos too πŸ™‚

  2. Came to leave a comment for the Instagram giveaway but stumbling on this awesome recipe seems like a win either way πŸ™‚