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Sugar-Free, Oil-Free, Dairy Free, Vegan, Plant-Based

*Recipe loosely inspired by Forks Over Knives Vegan Blueberry Muffins

Everyone loves a good blueberry muffin right? Going to a coffee shop, getting a nice fluffy latte, and that sugar-coated blueberry bomb! While I do believe there is a time and a place for a buttery, sugary muffin I wanted to come up with a recipe that could be more of your "everyday" muffin- packed with minimally processed plants and great flavor! Sugar is something that we should really focus on enjoying in moderation if at all. It can be highly addictive with just about 0 health benefits whatsoever (other than the fleeting joy it may provide). The more sugar we have the more we crave it. It spikes our blood sugar and glycemic response and over time, constant consumption can lead to diabetes and obesity.

But a life without sweetness just seems sad no? When you start to move towards a diet void of added sugars your taste buds will adapt and naturally sweet plants like fruit will seem even sweeter! However, if you keep eating sugar even once a week you will never be able to let your body forget that chemical taste and will continue to crave it. Do your best to check ingredient lists and try to focus on consuming as low added sugar as possible in your everyday diet! Try recipes like this one that are naturally sweetened for a glycemic-response treat (aka one that will not spike your blood sugar!)



Time: 1 hour total | 30 min soak | 10 min prep | 20 min bake

Yield: 12 muffins


15 Medjool dates, pitted & chopped (about 1 1/2-1 3/4 of a cup)

1 1/2 cups oat milk

2 1/4 cups whole wheat pastry flour

2 tsp baking powder

1 tsp cinnamon

1/2 tsp ground nutmeg

2/3 cup applesauce

1/2 lemon's juice or about 2 tbsp

1 cup fresh blueberries

1 tsp vanilla extract

1/2 cup chopped walnuts

1/4 tsp salt


Soak dates in oat milk for 30 minutes - 1 hour.

Preheat oven to 350F.

Combine dry ingredients in a large bowl.

Add dates & oat milk to a blender and blend on high until well combined. Add to a bowl and mix with apple sauce, lemon juice, & vanilla extract.

Add wet to dry, mix just until combined. Add walnuts & *blueberries, mix till well combined again.

*mix the blueberries with 1 tbsp of flour until they are all well coated so they do not sink to the bottom

Line a muffin tin and fill each paper with about 1/2 - 3/4 cup of batter. Bake for 18-20 minutes or until a toothpick comes out clean, the tops should be golden brown. Let sit in the pan for 10 minutes, then transfer to a wire rack to cool.

Enjoy :)


Hope you enjoyed this delicious muffin recipe. Click here to see some other plant-powered sweet treats!



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What is a Registered Dietitian?

A food and nutrition expert who can work in a wide variety of employment settings, including health care, business and industry, community/public health, education, research, government agencies and private practice. RDNs are accredited health professionals that must meet state and government regulations to maintain their credential in addition to completing continuing education. RDNs can practice something called Medical Nutrition Therapy to improve the health of those who suffer from chronic diseases. 

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