RHUBARB MUFFINS >> free of gluten, refined sugar, and oil

Jul 26, 2020

These Wholesome Rhubarb Muffins are simple to make, loaded with nutrition, and taste amazing. They’re the perfect on-the-go snack to fuel summer fun!

Rhubarb season is here, friends!

If you are looking for a way to make use of an abundance of rhubarb, look no further than these whole food muffins.

There is just something oh-so-comforting about a muffin. I love that these muffins are slightly sweet but packed with nourishing, whole food ingredients. Let's take a look at the all-star ingredient list:

  • Rhubarb: offers a source of antioxidants and volume.
  • Oat four: a simple alternative to all-purpose flour prepared by blending rolled oats in a food processor.
  • Flax seeds: to support balanced hormones with their healthy fats, fibre, and phytoestrogens content.
  • Eggs: to bind the ingredients and boost the protein.
  • Almond butter: offers a creamy texture and replaces the oil found in a classic muffin recipe. Plus, almond butter boasts a variety of health promoting nutrients like fibre, vitamin E, and monounsaturated fats. 
  • Banana & dates: to naturally sweeten the muffins, bind the batter, and boost the fibre and antioxidant content.
  • Vanilla & cinnamon: a simple addition to enhance the flavour

While I used rhubarb in the recipe, you could easily swap the rhubarb for any add-in of you'd like. Next time I think I'll try fresh blueberries with dried coconut or chocolate chips and walnuts. Yum!

Another great thing about these muffins? Their quick and easy to make! You can whip these muffins up in a food processor which is fast, efficient, and makes for quick clean-up.


RHUBARB MUFFINS

If you add 1/3 cup of sweetener (eg. maple syrup) the Nutrition Facts adjust to:

CALORIES: 205  l   CARBS: 27g    l  FAT: 9g  l   PROTEIN: 6g   l   FIBRE: 4g


INGREDIENTS

  • 1 1/2 cups (120g) oats, ground
  • 10 dates (1 cup or 150g), blended or mashed
  • 1/2 cup (120g) almond butter
  • 3 eggs
  • 1/4 cup (28g) ground flax
  • 1 (100g) banana
  • 1/4 cup (60mL) unsweetened milk (eg. almond milk)
  • 1 teaspoon (4g) baking soda
  • 1 teaspoon vanilla
  • 2 teaspoons cinnamon
  • pinch of salt
  • 1.5 cups (150g) rhubarb, diced*
  • Optional: 1/3 cup sweetener (eg. maple syrup, honey, brown sugar)**

DIRECTIONS

  1. Grind the oats in a food processor. Remove and set aside.
  2. Blend the dates in the food processor or mash the dates with a fork.
  3. Combine the oats, dates, and all of the other ingredients (except for the rhubarb) and blend in your food processor or mix by hand.
  4. When the mixture comes together, gentle fold in the rhubarb or topping of choice. Reserve some of the topping to sprinkle on top of the muffins after you've distributed the batter into your muffin tin.
  5. Oil your muffin tin or opt for muffins liners.
  6. Evenly distribute the batter into 12 muffins (about 1/4 cup of the batter per muffin cup!)
  7. Sprinkle the reserved rhubarb (or topping of choice) over each muffin
  8. Bake at 350F for 30 minutes.
  9. When the muffins have cooled you can store them in a cool dry place and they’ll last about a week. You can also freeze these muffins and thaw as needed!

* You can use any mix-in of your choosing like fresh or frozen blueberries, chocolate chips, or walnuts. You could even try grated carrots and raisins for a carrot cake version!

** The banana and dates lightly sweeten the muffins. I would recommend adding 1/3 cup of your preferred sugar (eg. maple syrup, honey, white sugar, coconut sugar, or brown sugar) if you like a classically sweet muffin!


DIETITIAN TIPS

Some ways I recommend eating these muffins:

  • Pre-workout snack: enjoy one of these muffins when your meal was too far past to power you through your workout. The combination of fat and carb in these muffins  (consumed about 30-60 minutes before your workout!) will provide sustained energy so you can crush your workout!
  • Bedtime snack: the balance of carbs and fats in these muffins make for the perfect bedtime snack. If you find yourself waking up throughout the night, it could be because you are experiencing a low blood sugar. The balance of carb and fat in these muffins are a blood sugar balancing snack that provides the nutrition your body needs to fall asleep and stay asleep! Additionally, the carbs and fats are a dynamic duo for athletes. The carbs in the muffins replenish glycogen stores and the fats offer fuel for recovery hormones that are produced while you sleep!
  • Boost your breakfast: These muffins wouldn't have quite enough protein and calories to satisfy me for a meal but make for a fantastic addition to a meal.  I love adding these muffins to breakfast for days I just need a bit more carbohydrate and calories to power me through the morning. Specifically for mornings where I wake up extra hungry or have an active morning or workout on the agenda!

These muffins have the carb and fat built in making them the perfect grab-and-go pre-workout snack. The oats, dates, banana, and sweetener offer carbohydrate and the almond butter, eggs, and flax offer fats!


I WANNA KNOW!

Did you try this recipe? Comment below! Snap a photo and tag me on Instagram so I can see your creation! 

  

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