There's this misconception that eating a healthy diet and having dessert don't go well together. But what if dessert actually consisted of healthy ingredients only? This might not sound very enticing or like a real treat to you now, but let me explain.
The baked goods you can normally buy at the store are always filled with nasty ingredients such as hydrogenated oil and high in fat. The American Heart Association recommends limiting daily saturated fat to less than 16g, since high cholesterol levels will increase your risk of heart disease – the number one killer in many western countries.
These items are also most always made with white refined flour and white sugar. Both rid your body of vitamins and minerals, give you crazy blood sugar spikes, and will increase your cravings for more unhealthy foods.
Images by Logan Ink
So what can you do when you are motivated to eat a healthy diet but don’t want to miss out on your occasional treat? Just make your own and choose high-quality ingredients. Bonus tip: it’s going to be a lot cheaper as well!
If you don’t already have all the ingredients on hand, almost every grocery store will have them. We never have to go out any buy anything when baking goods like these muffins because we always put these foods into our breakfast bowls anyways!
The only equipment you need is a blender, grinder or food processor which you use to make your own flour out of rolled oats. If you don’t happen to have one, substitute for regular whole grain flour and sprinkle some rolled oats in for extra crunchiness. Just make sure to mix the dry ingredients separately from the wet ingredients before putting them all together!
In order to not just make a hot blueberry mess, carefully mix them into the dough right at the end. They add some lovely texture and boost the antioxidant level of your muffins along with the dates!
You don’t even need any eggs or egg replacers – they turn out very fluffy because of the applesauce. Be sure to let them cool for a few minutes before taking the first bite. We know, they smell delicious, and you might not have had such a treat in a while… but not having your tongue burnt when taking the first bite really adds to the experience. Now, let’s get into the recipe!
What are your favorite plant-based baking recipes? And which berries did you choose for these muffins? Let us know in the comments below, rate the recipe or Pin it for later. You can also tag us on IG if you made them!
Vegan Blueberry Muffins (Gluten, Sugar & Oil-Free)
Fluffy and wholesome vegan blueberry muffins made with oats, dates, applesauce and other healthy ingredients you’ll probably already find in your kitchen. A yummy healthy treat!
- 2 cups rolled oats, ground (180g)
- 12 dates, pitted
- ¾ cup soy milk (180g)
- ¾ cup water (180g)
- 1.5 tbsp ground flax seed
- ¾ cup applesauce (180g)
- 1 cup blueberries (100g)
- 1 tbsp baking powder
- ½ tsp cinnamon
- ½ tsp vanilla
- 1 tbsp brown sugar (optional)
Put flax seed, soy milk, water, and dates into a bowl and set aside.
Preheat oven to 400 F / 200 C and prepare muffin forms or pan.
In a large bowl, add all of the dry ingredients: oat flour, baking powder, and spices (also sugar if you want to use some).
Put the flax-date mixture as well as the applesauce in a blender and create a nice even mix.
Pour mixture into your dry ingredients and stir until everything is moistened. Then, fold in the blueberries.
Lastly, pour the batter into your muffin cups and bake for 20 minutes. Remove from oven and let cool before eating.
Alena has been eating a plant-based diet for 6 years and is passionate about sharing her learnings in the fields of nutrition, wellbeing, and vegan ethics. She is the co-creator of nutriciously and loves music, reading, nature, traveling, yoga & good food. Alena received training in the fields of nutrition, music therapy, and social work.