I'm looking to increase the amount of healthy fats in my son's diet (he's 7), as well as my own. We are both vegan. I'm breastfeeding my 4-month-old at the moment so while I do eat a fair amount of good fat already I figure more can't hurt! My 7yo though can be a picky eater and doesn't eat a lot of fat. He will eat peanut butter and other nut butters, sometimes nuts, and I add olive oil liberally to our meals. He won't eat avocado and doesn't like coconut, though hidden in chocolate it's probably OK! :) Anyhow, he'll gobble up muffins so I thought fattening but healthy muffins would be a good snack idea.
Oh, and he's allergic to walnuts and pecans, and I want to stay away from peanut butter for myself, so no walnuts, pecans or peanut butter.
Easiest one I can think of is subbing coconut milk for whatever liquid (water/milk) the recipe calls for. Use full-fat coconut milk (not Silk or whatever since they are diluted)...
Use flax seeds in place of eggs (rather than Egg Replacer).
If a recipe calls for applesauce or mashed bananas, add pureed avocado or coconut cream in place of half the fruit puree.
Chop almonds/other nuts very very finely and just throw them in, or make "surprise" muffins with almond or sunflower butter in the center.
And, put a spread like Earth Balance on your muffins if you don't already...
You could also puree avocado with cocoa powder & a bit of sugar to make a pudding-type 'frosting' for the muffins (obviously could end up being a lot of sugar so I'd reduce the sugar in the muffins themselves if you went this route).
this recipe makes really yummy & healthy muffins. i keep them in a tupperware container in the fridge. just omit the nuts, or add in nuts you can eat.
- 1 cup whole wheat flour
- 2 cups unbleached white flour (you can use all whole wheat - they'll just be more dense)
- a handful of ground flaxseed
- a tablespoon of cinnamon
- ½ teaspoon baking powder & ½ baking soda
whisk dry ingredients together
- in separate bowl:
- mash 1 ripe bananas
- ½ cup molasses
- ¼ cup of canola oil (or coconut or vegetable...whatever)
- 1 teaspoon vanilla
- ¼ cup of brown sugar
- ¼ - ½ cup raisins
- chopped pecans walnuts to your liking (omit due to allergies or change to a nut of your choice)
- add 1 diced apple (optional)
Mix dry & wet ingredients together
Mix all ingredients with your hands. if it's too dry, i just add almond milk to thin it. Milk is fine too, but it won’t be vegan.
Cook on 350 degrees for about 35-45 minutes. Because i never use *exact* measurements - the time will vary. It should be firm to touch though.
homeschooling mama to DD 10 & DS 7