Nutritious Delicious Morning Muffins

featured2I’m not a sugary pastry in the morning kind of gal.  I want something hearty, full of grains and fruit and ever so lightly touched with sweetness. And if possible, I’d prefer it not look and taste like a doorstop. Or a sofa cushion. Or a luffa…

These are close in texture and flavor to a good bran muffin. I’ve used my Nutritious Delicious Nut Meal instead of bran and dried blueberries instead of raisins. I wanted the flavor of blueberries but without the weepy quality fresh or frozen often have in baked goods.

Nutritious Delicious Morning Muffins

These muffins are big so you might only want to make 6 instead of 12. I’m going to give you the recipe two ways, so you don’t have to split it yourself and possibly make the mistake I do whenever I eyeball and split a recipe–halving some of the ingredients and keeping some as is.

For 12 big ol’ muffins:
3 cups (720ml) Graham flour (whole meal)*
1 cup (240ml) Nutritious Delicious Nut Meal, plus a few teaspoons for topping
1/2 cup (120ml) coconut palm sugar
2 teaspoons (10ml) baking powder
1 teaspoon (5ml) baking soda
1 teaspoon (5ml) salt
1 cup (240ml) buttermilk*
2/3 cup (160ml) vegetable oil (canola, safflower, sunflower, grapeseed, etc.)
2 very ripe bananas
2 eggs, room temperature, lightly beaten
2 Tbsp. (30ml) unsulphured dark or blackstrap molasses (treacle)
1/2 cup (120ml) dried blueberries

For 6 big ol’ muffins:
1-1/2 cup (360ml) Graham flour (whole meal)
1/2 cup (120ml) Nutritious Delicious Nut Meal, plus a few teaspoons for sprinkling
1/4 cup (120ml) coconut palm sugar
1 teaspoon (5ml) baking powder
1/2 teaspoon (2.5ml) baking soda
1/2 teaspoon (2.5ml) salt
1/2 cup (120ml) buttermilk
1/3 cup (80ml) vegetable oil
1 very ripe banana, mashed to a paste
1 egg, room temperature, lightly beaten
1 Tbsp. (15ml) unsulphured dark or blackstrap molasses (treacle)
1/4 cup (60ml) dried blueberries

*Graham flour isn’t that hard to find and I prefer it to regular whole wheat flour. The difference between regular whole wheat and Graham flour is regular flour has every part of the wheat–endosperm, bran and germ–ground at the same time and uniformly. Graham flour grinds the three parts separately, the endosperm fine, the bran and germ not so fine. Then everything is tossed together and you have something with more texture. It is essentially the same thing as what is called whole meal flour in Europe.

**I’ve yet to see buttermilk sold in less than one quart, and that’s always too much for whatever I’m making. Fried chicken might be the only exception. I freeze whatever is left over in ice-cube trays and thaw it out in small batches. That way nothing goes to waste.

Preheat the oven to 350F/175C degrees. Line a muffin tin with paper liners.

In a large bowl, whisk together the flour, nut meal, palm sugar, baking powder, baking soda and salt.


In a smaller bowl, whisk together the buttermilk, oil, banana, egg and molasses.


Mix the dry and wet ingredients together until just mixed and no streaks of flour remain. Fold in the blueberries.


Fill the muffin cups with equal amounts of batter. The batter will be higher than the rim. Sprinkle each muffin with a little nut meal and gently press it into the batter.


Bake for 30 minutes or until the muffins are golden around the edges and bounce back when pressed.

Let cool completely before storing in an airtight container. I make 6 at a time and keep them at room temperature (out of the sun), eating one every one to two days, and they hold up really well first to last. Refrigerate them if you live in a hot environment and want to deter extraneous growth…