Healthy Bean & Oats Blender Muffins

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Who said sweet treats couldn’t be healthy and nutritious? These goodie-packed muffins are a deliciously healthy alternative to other choices filled with sugar. Sometimes I have them for breakfast – yes, muffins for breakfast! They are also an excellent add-on to kids’ lunch boxes. Indeed, these muffins are great for all kinds of reasons:

• Good source of protein (6 g per muffin)

• Rich source of fibre (3.7g, the equivalent of 15% of your daily intake)

• Gluten-free

• Dairy-free

• Quick and  easy to make

• Simply delicious

• Incredibly moist and tender

The muffin’s texture is fluffy and soft and has fresh hints of orange, honey sweetness, and a warm spiced touch of cinnamon and turmeric.

Just to clarify, the muffins DO NOT taste like beans.

What Makes These White Bean Muffins Healthy?

Each muffin has about 190 calories, but there are better things in these muffins than calories counting. These muffins are not only delicious but have wholesome ingredients that nurture your body. They don’t contain any refined flours or sugars and are loaded with fibre and protein. This way you’ll stay fuller for longer, and your energy levels will remain steady.

Let’s dive into some of its super ingredients and benefits:

White beans are loaded with fibre and protein and are a great source of various micronutrients such as vitamin B6, magnesium and folate. They are also packed with polyphenol antioxidants, which helps to protect the body from oxidative stress and chronic illnesses such as certain types of cancer and heart disease. Beans also have resistant starch that ferments in the large intestine, generating short-chain fatty acids which feed our colon cells and help to metabolize of fats, carbs, some vitamins. Check out the following link to learn more.

Oats have complex carbohydrates and fibre, such as beta-glucan fibre, which has been shown to decrease blood sugar and cholesterol levels, produce healthy gut bacteria and boost fullness feelings. 

Almonds are incredibly nutritious and loaded with healthy fats, minerals, vitamins and antioxidants. There have been many studies on almond health benefits such as weight management, diabetes and heart health.

Lower sugar. These white bean muffins don’t have the sugar content seen with store-bought or coffee-shop muffins. The orange and honey naturally sweeten the muffins. The Palmyra sugar, used in the recipe, is a traditional Ayurveda ingredient and is loaded with nutrients. In one tablespoon, it has the following:

• 133% vitamin B12

• 222% vitamin B6

• 665% vitamin B1

• Low in fructose

• Low glycemic index

In India, the sugar is known as the “sugar for diabetics.” With less than 40 GI, it doesn’t disrupt the blood sugar level compared to white sugar.

Cinnamon has also been shown to help with controlling blood sugar levels and improve blood glucose and cholesterol levels. You can learn more by visiting https://www.diabetes.co.uk/natural-therapies/cinnamon.html.

Oranges offer a natural sweetness to the muffins as well as flavour and moisture. They are also loaded with vitamin C and other vitamins and minerals like folate, potassium, thiamine and multiple plant compounds. Orange peels are loaded with vitamins and fibres and polyphenols, which help protect the body from diseases. They also have limonene, which is a chemical that helps protect the skin from cancer. A single tablespoon of the peel has three times more vitamin C than the inside. Be sure to purchase unwaxed, organic oranges (as well as other fruits and vegetables).

These muffins are so easy to make, taking just 15 minutes to prepare. They can also be used with a food processor, making it less of a hassle. What else can you ask for? If you have a favourite healthy muffins recipe list, hopefully, these muffins will top it.

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