WHAT’S IN IT
· 3 cups old-fashioned rolled oats
· 1 ¼ cups plant milk (with no added sugar)
· ½ cup unsweetened applesauce (or make it!)
· 1/3 cup medjool (pitted) dates
· 1 T grated lemon zest
· ¼ cup lemon juice
· 2 large cage-free eggs, lightly beaten
· 1 t baking powder
· 1 t vanilla extract
· 1 t cinnamon
· ½ t sea salt
· 1 cup frozen wild blueberries
· Optional – add chopped walnuts
HOW TO MAKE IT
1. Preheat oven to 375 degrees
2. Coat a muffin tin with avocado spray
3. Blend the dates to a fine mixture in a food processer
4. In a large bowl combine oats, plant milk, applesauce, dates, lemon zest, lemon juice, eggs, baking powder, vanilla, cinnamon, and salt.
5. Fold in the frozen blueberries
6. Divide the mixture among the muffin cups, filling about 1/3 of the way,
7. Bake until a toothpick inserted in the center comes out clean, about 25 minutes.
8. Cool in the pan for 10 to 15 minutes, then move to cool further on a wire rack
9. Serve warm or at room temperature
Note – make ahead and freeze in an airtight container for up to 3 months.
WHY It’S HEALTHY
Oats are a good source of fiber, iron, zinc, selenium, magnesium, phosphorus, vitamin E and B vitamins. One serving of oats provides 26% daily recommended dietary allowance of biotin (B7) which plays a major part in maintaining the health of our hair, skin and nails. The fiber from oats makes us feel full and slows digestion so we feel full longer. This makes oats especially helpful with weight loss. Blueberries are a nutritional powerhouse of vitamins, minerals, fiber and antioxidants. The antioxidants in berries are associated with a reduced risk of heart disease, cancer and other inflammatory conditions. Polyphenols found in berries oppose and reduce hormones that facilitate fat storage while restoring the body’s normal fat-burning metabolism. Apples are so familiar to us (the second most popular fruit after bananas) they are often not given their due in terms of the awesome health benefits they provide. They have dozens of phenols and polyphenols that give us significant levels of antioxidant protection and are a good source of daily fiber. Lemons are rich in Vitamin C needed for collagen production that is essential for smooth, healthy skin. They are rich in bioflavonoids (which can significantly boost the immune system) and are a good source of B6, thiamin, calcium, magnesium and potassium. Cinnamon has wonderful anti-inflammatory effects, which may help lower risk of disease.