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COPYRIGHT

Alyssia Sheikh
Blender Muffins

© 2019, Alyssia Sheikh


Mind Over Munch®
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notes
BLENDER MUFFINS
FOR 100% GLUTEN-FREE MUFFINS:
• Be sure to buy a certified gluten-free brand of oats. While oats are naturally gluten-free, there is a risk of cross-
contamination in some brands if they process their oats on shared equipment with gluten-containing items.
Especially if you have celiac disease or a gluten intolerance, read the labels and look for a certified gluten-free
brand.

NUTRITION NOTES:
• In recipes calling for milk of choice, nutrition provided for muffins made with ½ cup of unsweetened almond
milk. (In recipes calling for cashew milk, nutrition provided for muffins made with an unsweetened variety.)
• In recipes calling for applesauce, nutrition provided for muffins made with unsweetened applesauce.
• Each of these recipes yields between 12-14 muffins, depending on how your batter is distributed. Throughout
the eBook, nutrition is provided per muffin with each recipe yielding 14 servings.
BLENDER MUFFINS BASE RECIPE
Use this base recipe to craft gluten-free blender muffins with YOUR favorite flavorings & mix-ins!
Rolled oats act as a nutritious whole-grain alternative to refined flours, and you’ll need the eggs and
baking powder/soda for this recipe to work. But just about everything else is customizable!

Ingredients Procedure
1 cup fruit puree/mash • Preheat oven to 375°F (190°C).
(mashed bananas, applesauce, • Add all ingredients to a blender, except for mix-ins, and blend until a
sweet potato, pumpkin purée, etc.) smooth, thick batter forms.
2¼ cups rolled oats • Add mix-ins and stir to integrate. (Stir mix-ins right into batter in
2 eggs
blender to save a dish!)
⅓-½ cup liquid sweetener
(honey or maple syrup)
• Transfer batter into a sprayed muffin tin, filling each cavity about ⅔
½ cup nut butter of choice full. (I use a ¼-cup ice cream scoop to make portioning easy.)
1 tsp vanilla extract (optional) • Bake 18-20 minutes.
1 tsp baking powder • Allow to cool about 15 minutes before removing muffins
½ tsp baking soda • from tin and enjoying!
½ tsp salt • Lasts 5 days stored in an airtight container in the fridge.
⅓-½ cup milk of choice, • Recipe yields 12-14 muffins.
adjust for consistency

Mix-Ins:
½ cup mix-ins (nuts, dried fruit,
berries, chocolate chips, etc.)
BASIC BLUEBERRY MUFFINS
Sweet and fruity, with those tangy bursts of vibrant purple in every bite—enjoy everything you love
about a basic blueberry muffin, but without the guilt! These whole-grain muffins are lower in sugar
and rich in slow-digesting carbs, making for a satisfying breakfast you can feel good about.

Ingredients
1 cup applesauce
2¼ cups rolled oats
2 eggs
⅓ cup maple syrup
½ cup cashew butter
1 tsp vanilla extract
1 tsp baking powder
½ tsp baking soda
½ tsp salt
⅓–½ cup cashew milk

Mix-Ins:
½ cup blueberries

Nutrition
per muffin, yields 14

Macros
147 calories
4P | 20C (2g fiber, 7g sugar) | 6F
APPLE CINNAMON & DATE MUFFINS
I’m a blueberry muffin fanatic at heart, but these apple cinnamon muffins turned out to be my
FAVORITE! They’re perfectly moist and luscious, with a sweet cinnamon-y fragrance that smells SO
good—and tastes even better. It’s like eating apple pie, baked into a bread-y breakfast muffin!

Ingredients
1 cup applesauce
2¼ cups rolled oats
2 eggs
½ cup maple syrup
½ cup almond butter
1 tsp vanilla extract
1 tsp baking powder
½ tsp baking soda
1 tsp cinnamon
½ tsp salt
⅓–½ cup milk of choice

Mix-Ins:
½ cup diced apple
2-3 Tbsp chopped dates

Nutrition
per muffin, yields 14

Macros
162 calories
5P | 23C (3g fiber, 11g sugar) | 6F
CHUNKY MONKEY MUFFINS
The classic trio of bananas, peanut butter, and chocolate is hard to beat—and these chunky
monkey muffins are hard to put down! Sweet and hearty like banana bread, but with a savory,
peanutty twist. Plus, crunchy walnuts and a bit of chocolaty indulgence in every satisfying bite!

Ingredients
1 cup mashed banana (about 2 bananas)
2¼ cups rolled oats
2 eggs
⅓ cup honey
½ cup peanut butter
1 tsp vanilla extract
1 tsp baking powder
½ tsp baking soda
½ tsp salt
⅓–½ cup milk of choice

Mix-Ins:
¼ cup chocolate chips
¼ cup chopped walnuts

Nutrition
per muffin, yields 14

Macros
187 calories
5P | 24C (3g fiber, 11g sugar) | 9F
BASIC BANANA NUT MUFFINS
Get your banana bread fix, in breakfast muffin form! These gluten-free goodies offer the same
scrumptious comfort, but they’re perfectly pre-portioned and made with wholesome, fuel-filled ingredients.
Pairing sweet bananas with crave-ably creamy cashew butter makes them truly IRRESISTIBLE!

Ingredients
1 cup mashed banana (about 2 bananas)
2¼ cups rolled oats
2 eggs
½ cup maple syrup
½ cup cashew butter
1 tsp vanilla extract
1 tsp baking powder
½ tsp baking soda
¾ tsp cinnamon
½ tsp salt
⅓–½ cup milk of choice

Mix-Ins:
½ cup chopped walnuts

Nutrition
per muffin, yields 14

Macros
185 calories
4P | 23C (2g fiber, 10g sugar) | 9F
LEMON PRUNE & POPPY SEED MUFFINS
Health-ify classic lemon poppy seed muffins with PRUNE puree for a fiber boost! Trust me, the
prunes’ natural sweetness and subtle tartness pairs perfectly with the tangy bite of lemon in this
recipe. Finish them off with a drizzle of my 2-ingredient glaze for an extra bit of indulgence!

Ingredients
1 cup prune puree/mash
(~6 oz or ¾ cup prunes, blended with ¾ cup water) Lemon Glaze:
2¼ cups rolled oats 1 cup powdered sugar
2 eggs 1-2 Tbsp lemon juice
½ cup honey (start with less and sweeten to taste) pinch of salt
½ cup almond butter
1 tsp vanilla extract Combine glaze ingredients in a
1 tsp baking powder bowl and whisk together until you
½ tsp baking soda get a glaze consistency. (Start with
¾ tsp salt less lemon juice, and add more to
⅔ cup milk of choice thin it out and adjust the texture
½ cup lemon juice as needed!) Drizzle onto warm
muffins and allow to set.
Mix-Ins:
1 Tbsp lemon zest
¼ cup poppy seeds

Nutrition
per muffin (without glaze), yields 14

Macros
192 calories
6P | 29C (4g fiber, 15g sugar) | 8F
PUMPKIN PIE MUFFINS
Make pumpkin season a year-round celebration with healthy pumpkin pie muffins! All the comfort
of a sweet holiday treat, but nutritious enough to enjoy anytime. With plenty of energizing complex
carbs and a dose of satiating protein, they’re perfect for an on-the-go breakfast!

Ingredients
½ cup canned pumpkin
½ cup applesauce
2¼ cups rolled oats
2 eggs
½ cup maple syrup
½ cup peanut butter
1 tsp vanilla extract
1 tsp baking powder
½ tsp baking soda
½ tsp cinnamon
½ tsp salt
⅓–½ cup milk of choice

Mix-Ins:
½ cup chopped pecans

Nutrition
per muffin, yields 14

Macros
169 calories
5P | 21C (2g fiber, 9g sugar) | 8F
PURPLE SWEET POTATO & COCONUT MUFFINS
These mystery blue muffins look AND taste like festive cupcakes, but they’re secretly fuel-filled! That
blue color is all-natural, thanks to the antioxidizing pigments in purple sweet potato. Top them off with
coconut flakes for maximum dessert-like indulgence—and even more superfood nutrients!

Ingredients
1 cup purple sweet potato
2¼ cups rolled oats
2 eggs
½ cup maple syrup
¼ cup cashew butter
¼ cup coconut butter
1 tsp vanilla extract
1 tsp baking powder
½ tsp baking soda
½ tsp salt
⅓–½ cup milk of choice

Mix-Ins:
½ cup coconut shreds/flakes
+ additional coconut shreds sprinkled

Nutrition
per muffin, yields 14

Macros
189 calories
4P | 22C (3g fiber, 8g sugar) | 10F
Recipes, Design and Photography by Alyssia Sheikh,
Property of Mind Over Munch®.