Vegan Wild Blueberry Muffins with Cashew Glazing
These divine wild blueberry muffins are absolutely healthy and filling. Wait— did you say healthy?
The Average Muffin is EVIL
Believe it or not, an average muffin in this country contains anywhere between 400-600 calories and upwards of 15 to 45 grams of fat! Yuck! And don't fool yourself into thinking that “low-fat”, “reduced sugar”, “low-carb” or “sugar-free” alternatives are better for you. They are often loaded with more sodium, carbohydrates, sugar and/or chemicals. Often, the reduced calorie muffin contains more than 60% of daily recommended sodium. Who wants sodium induced high blood pressure and bloating all day long?
Vegan Makeover Blueberry Muffins
So how do the numbers add up on my vegan wild blueberry muffins? If you make a batch of 12 (medium sized muffins) each will contain about 170 calories, 3g of protein, 2.6g of fiber and 6g of fat. And don't be put off by the fat. It's the belly-reducing, heart healthy fat that's found in coconut oil and ground flax seeds. It's good for reducing cholesterol, blood sugar, and even boosting metabolism! If you like giant muffins, this recipe will make 9 muffins at about 220 calories and 8g of fat each. Add about 35 calories and 2g of fat to each muffin if you decide to drizzle about a tablespoon of cashew glazing. Believe me, it's totally worth it!
Muffins are NOT Pound Cake!
Lastly, I will admit that this recipe isn't for those that like their muffins to taste like a greasy pound cake, like those found in your supermarket bakery aisle. Instead, these dairy-free wild blueberry muffins are amazingly wholesome and healthy tasting. Make a batch and freeze them, and just pop them in the toaster oven for quick breakfast on-the-go, or a late afternoon snack. These nutritious blueberry muffins contain protein, fiber, iron and most of all, taste!
FYI: The only coconut oil I use in ALL my cooking is the Nutiva brand? Why? Because I've tried them all over the past 4 years and there's really nothing that comes even close!
Cashew Glazed Vegan Wild Blueberry Muffins
|Servings||Approx. 9 large muffins or 12 medium muffins|
|Meal type||Breakfast, Dessert|
- 1.5 cups all-purpose flour
- 1/4 cup ground flax seeds
- 1/4 cup wheat bran
- 2 teaspoons baking powder
- 1 teaspoon baking soda
- 3/4 cups organic applesauce
- 1/4 teaspoon salt
- 1 teaspoon ground cinnamon
- 3/4 cups coconut palm sugar (or light brown sugar)
- 1/4 cup coconut oil
- 1/4 cup non-dairy milk (I used organic soy milk in this recipe)
- 1/2 cup frozen organic wild blueberries (or use regular organic blueberries)
Cashew Icing Glaze
- 1 cup raw cashews (soaked in water for about 1-2 hours)
- 2 tablespoons water
- 1/2 cup confectioner's sugar
- 1 teaspoon vanilla extract
|Preheat oven to 350F. Lightly grease a muffin tin. I always grease the muffin tin with a paper towel dabbed with a little coconut oil or vegan butter.|
|In a bowl, combine the dry ingredients: flour, flax seeds, wheat bran, baking powder, baking soda, coconut palm sugar (or light brown sugar), salt and the cinnamon. |
|In a separate bowl, mix the wet ingredients: applesauce, coconut oil, non-dairy milk.|
|Add the dry ingredients to wet ingredients and stir. Alternatively, if you're using using a mixer, you can mix on low speed just until it is combined. |
|Use a rubber spatula to gently fold in your blueberries. |
|Fill the muffin tins to about 3/4 full for large muffins. Slightly less for medium sized muffins.|
|Bake for about 20-25mins. Use a toothpick or a wooden skewer to poke through the center. Muffin is ready if it comes out clean|
|Soak the cashews in a bowl of water for about 2-3 hours. Drain. |
|Using a high powered blender, blend the cashews on high until creamy and smooth.|
|Add the confectioner's sugar and the vanilla.|
|You'll have plenty of leftovers after you're done drizzling the muffins. Keep the leftover icing in an airtight container in the fridge for up to a week. Alternatively, you can freeze it up to 6 months in small freezer-safe containers.|