Judee from Gluten Free A-Z is passionate about bringing the best of healthy-fun, gluten-free food to her family and yours. Today on the Healthy Lunchbox series, Judee shares some delicious muffins that will be a fantastic grab-n-g0 solution for you and you kids! Thanks, Judee!
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Thank you Sunny for organizing this Healthy Lunchbox Series!
I’m happy to have the opportunity to participate.
These mini muffins are gluten free and dairy free and provide many more nutrients than any ordinary muffin.
They can be eaten as the entree for lunch because they have all the ingredients of a peanut butter and jelly sandwich as well as one additional high protein nutritious ingredient that nobody would ever guess in in them.
What is the additional high protein and fiber ingredient?
Chick peas!
Yes, this recipe calls for 2 cups of cooked chick peas that are totally disguised by the other ingredients. Don’t worry, no one has ever tasted even a trace of the chick peas in the muffin.
It’s a fabulous way to boost the nutritional content of a simple muffin without changing the taste. Chick peas blend in and do not add flavor, just moisture.
How do they taste? My muffins are both kid and adult tested and loved by all.
Have you had black bean brownies? Aren’t they fabulous? This is a similar idea. You have to try them to believe it~
Most kids love to eat muffins, and they are easy to pack in a lunch box for school lunches!
I would like to mention that the muffins are made with nut butter and some schools do not allow nuts in school. In that case you could substitute SunButter which is made from sunflower seeds.
SunButter Natural Sunflower Seed Spread, 16-Ounce Plastic Jars (Pack of 6)
I made my muffins into mini muffins so small kids could hold and eat them easily. I think these muffins taste best when they are small. Paired with some cut up veggies and a fruit- this is a great lunch.
Two or three mini muffins are fairly filling and provide protein, good fat, fiber, and lots of nutrients. The strawberry jelly is all fruit with no added sugars.
These muffins make great after school snack and are perfect for in the car when traveling.
In addition, they freeze well so you can put them in baggies and just take out what you need when you need it.
It’s a great healthy idea for a breakfast muffin, lunch entree, or a healthy snack.
Author: Judee Algazi from Gluten Free A-Z Blog
Prep Time: 8 minutes
Bake Time: 10-12 minutes per 12 mini muffins
Ingredients Needed:
1 can chick peas, drained or 2 cups home cooked chickpeas, drained
1/2 cup of nut butter or Sun butter
1 ripe banana cut in chunks
2 large eggs
1 teaspoon of natural vanilla extract
2 tablespoons of organic coconut crystals or raw honey
1/4 teaspoon aluminum free baking powder
1/2 cup of fruit only jelly ( any flavor)
*coconut crystals are available at Trader Joe’s, Whole Foods, or any health food store; they are low in carbs and have a low glycemic index. I like them for baking. Buy online
Directions:
Preheat oven to 400 degrees. Spray a mini muffin tin with cooking oil and set aside. Place all ingredients except the jelly into a heavy duty blend like a Vitamix or Bullet and blend until all ingredients are blended. Fill muffins 3/4 full and add a half teaspoon of jelly to the middle.
Bake for 10 -12 minutes until they begin to brown on the bottom.
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| buy at Trader Joe’s, Whole Food, or any health food store |
Options: If making these for a snack instead of for lunch, you can add chocolate chips and really make them outrageous! ( Peanut butter and chocolate)
I get dairy free chocolate chips in Shoprite supermarket in NJ and Pa or
order online !Enjoy Life Semi-Sweet Chocolate Chips, Gluten, Dairy, nut & Soy Free, Mini Chips, 10-Ounce Bags (Pack of 6)
Another healthy snack: 5 minute Creamy chocolate pudding made with avocado and dairy free ( you’ll never believe it contains avocado. )
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| Best and healthiest chocolate pudding ever |
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