By Heather
August 16, 2023
Source: Happy Kids Kitchen
Photo Source: Unsplash, ☆☆☆☆☆
Homemade School Snacks: Muffins
Most kids LOVE muffins and they can be super nutritious is you make them at home. We can lower the sugar and pack in veggies, seeds, protein, and more. Also, don’t just think about sweet muffins. Savory muffins can be a great addition to snack time or lunch.
Banana Protein Muffins: packed with plant-based protein and fiber thanks to lentils. But I promise you can’t taste the lentils at all! Bake up these muffins with your kiddos and enjoy them for breakfast, snack, or pack them up for school.
Banana Protein Muffins (with lentils)
Healthy muffins packed protein and fiber. Great for toddler snacks or school lunch.
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Snack
Cuisine American
Servings 12 muffins
Ingredients
3 medium-sized overripe bananas (1 1/3 cups mashed banana) the more brown and spotty the better
2 large eggs or flax "eggs"
1 cup cooked brown or green lentils make sure to drain well if in liquid
1/3 cup avocado or vegetable oil
1/4 cup maple syrup or honey
1/4 cup milk (any kind) I use unsweetened almond milk
2 tsp vanilla extract
1 tsp white wine vinegar or apple cider vinegar
1 1/2 cup whole wheat or all-purpose flour or gluten-free flour
1 1/4 tsp cinnamon
1 1/2 tsp baking powder
1/4 tsp fine salt
Instructions
Preheat oven to 350 degrees. Line a muffin tin with paper liners or grease well with oil or non-stick spray.
Add bananas, eggs, lentils, oil, maple syrup, milk, vanilla, and vinegar to a blender. Blend until smooth.
In a large bowl add flour, cinnamon, baking powder, and salt. Whisk to combine. Pour blender contents into the bowl then use a large spoon or rubber spatula to mix until well combined.
Use a portion scoop or spoon to divide the muffin batter evenly into the muffin tin. They should be filled to the top.
Bake until golden brown and cooked through (a toothpick inserted into the center of a muffin comes out clean), 18-20 minutes. Allow to cool for 5 minutes in the pan then transfer muffins to a cooling rack to cool completely.
Store muffins at room temperature for 2 days, in the fridge for 5 days, or freeze for up to 2 months.
How can you introduce more (organic or natural) fresh vegetables and fruits into your diet? How could this impact the environment? How could a home garden contribute to your and your family's overall health?
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