Creating snacks for little ones that are healthy and delicious is really important to me. I have had many successful creations and many that missed the mark… and ended up thrown on the floor. But, to be honest, their little palates change frequently and it’s important to be offering different flavours and textures regularly. Even if they don’t eat something today, keep offering it and they generally come around. I find my little guy usually needs 3 introductions before he devours it. At first, they will poke and prod and maybe give it a few licks or tiny bites – but after a few offerings they will eat it. Don’t give up – be consistent. My little guy now eats everything from tomato, to broccoli, to cauliflower, and beyond. This did not happen on our first try.
Feeding chats aside…this muffin falls into the category of “Delicious” and “Will Always Eat” and it’s also good for their growing bodies.
I generally like to create recipes with ingredients I always have around – a few staples that are multi-use and good to keep on hand. These are some of the nutrient rich items that are always in my fridge/cupboard:
Hemp Hearts – rich in omegas, full of vitamins and minerals, assists in bone health, PROTEIN, helps prevent dry skin, and much more
Chia Seeds – great source of omega 3 and fiber, full of antioxidants, protein, reduces blood sugar levels, and much more
Flax Seed – Protein, omega 3, fiber, and much more
Coconut Oil – Great non-dairy alternative, rich in omegas and healthy fats, great for skin
I also only use certified gluten free flours and starches. I have Celiac Disease, and while my little one has not been diagnosed, we only eat gluten free in our home. I find the gluten alternatives to be more nutrient rich than regular flours too.
If you choose to add the peanut butter - it's a great way to deliver healthy fats into their system.
For Sweeteners in this recipe there are really quite a few options. I used Coconut Sugar but you can use other items with natural sweetness such as: Applesauce, Medjool Dates, Honey, or Maple Syrup OR you can use Light Brown Sugar if you like. **Please see the note after the recipe if you are using one of the natural sweeteners as you will need to adjust your flour content.
Don’t be fooled by the title, these muffins are a great “on the go” snack for adults too and packed with protein.
Pop in the fridge or freezer and warm as needed.
Gluten Free Toddler Muffins
Servings 9 Muffins
1 Ripe Banana, Mashed
1 Large Egg, at room temperature*
1 TBSP Coconut Oil (or Avocado Oil or melted butter)
¼ Cup Coconut Sugar (or Light Brown Sugar, or Applesauce/Dates/Honey/Maple Syrup**)
½ TSP Vanilla Extract
¼ Cup Peanut Butter (*optional*)
½ Cup Quinoa Flour
½ Cup Brown Rice Flour
1 Tsp Baking Powder
½ TSP Salt
2 TBSP Hemp Hearts
1 TBSP Chia Seeds
1 TSP Flax Seed
¾ Cup Frozen Blueberries
Preheat oven to 350° F. Grease or line 9 holes in a muffin tin.
In a spice grinder (or blender/food processor) grind the Chia Seeds, Hemp Hearts, and Flax Seeds
Beat the egg, Coconut Oil and Coconut Sugar in a large mixing bowl until light yellow and slightly frothy
Add the Mashed Banana and Vanilla Extract to the bowl and continue beating until combined
If using, add the Peanut Butter
Add the Quinoa Flour, Brown Rice Flour, Baking Powder, Salt and ground Chia, Hemp Hearts, and Flax Seeds
Once mixed, allow the batter to rest for 5 minutes
Mix in the blueberries and pour the batter evenly into the greased or lined muffin tin.
Bake for about 20 minutes. Allow to cool for 10 minutes in the muffin tin and then transfer to a wire rack.
* If you do not want to use egg in the recipe you can make a flax egg but mixing an additional 1 TBSP of ground flaxseed into 3 TBSP water and allow to sit for 5-10 minutes until it resembles a “gel” like substance
** If using natural sweeteners, add an additional ¼ Cup of Brown Rice Flour
**For Medjool Dates – soak in hot water for 15 minutes, drain water, and then blend to a paste