This week I have been blogging about healthy snacks that can boost your energy level throughout the day…including apples, bananas, boiled eggs, canned tuna, and energy bites.

Muffins can be another healthy snack…but store-bought tend to be fairly calorie-dense, usually contain preservatives and other hard-to-pronounce ingredients, and tend to be very high in sugar…oversized nutritional disasters packed with tons of calories and fat and little protein or fiber.

Instead make your own muffins…they are so easy to bake and freeze in bulk…not to mention cheaper.

The following base recipe allows you to be creative by adding different fruits or nuts…and is totally sugar, oil, and gluten free.

Fruits and nuts may add calories, but are worth it. Dried or fresh fruits…such as raisins, cherries, blueberries, apples…are packed with antioxidants. Nuts…such as walnuts, pecans, almonds… provide heart-healthy fats. 

The carbs in the whole-grain flour will help fuel your muscles, and the high fiber will keep you feeling full.

The substitution of applesauce for oil reduces the fat content of the muffins.

    Energy Muffins

    • 2C whole-grain flour
    • 1 teaspoon salt 
    • 1/2 cup brown sugar 
    • 1/2 teaspoon baking soda
    • 1/4C ground flaxseeds 
    • 2tsp cinnamon
    • 2tsp baking powder
    • 2 eggs
    • 3 ripe bananas
    • 1/2C unsweetened apple sauce
    • 1C unsweetened almond milk
    • 1tsp vanilla 
    • 1/2C dried, fresh, or frozen fruit (optional)
    • 1/2 cup chopped nuts (optional)

    Preheat oven to 350. Fill a muffin tin with 12 paper muffin cups.Mix  dry ingredients together in a large bowl. Slightly beat the eggs. Mix in the milk and applesauce. Add wet ingredients to the dry mix. Stir until just combined, sprinkling in the nuts or fruit. Spoon into muffin cups. Bake for 15 to 18 minutes or until muffin tops are golden brown.


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