I’m happy to partner with One Degree Organic Foods to bring you one of my favorite recipes from my childhood! These sprouted spelt blueberry banana nut muffins are super moist & just as good after being refrigerated as they are hot out of the oven.
My older sister got married this past weekend and I still can hardly believe it. It’s hard to wrap my mind around the fact that she’s married since our weddings are something she and I have dreamed about and talked about forever! She’s been my best friend since I was born and it’s awesome to see her so happy. We had a ton of extended family in town for the last few days, including all of my grandparents and almost every single one of my cousins, which was so fun.
I was honored to stand beside Marissa as her maid of honor and during my speech at the reception, I shared a bunch of mini stories about our escapades when we were younger, like the time we peeled bark off trees and packaged it in sandwich bags to try to sell to our dad and uncle as “mulch” for their flower beds. And the time, at ages 8 and 6, we tried to sneak away and walk several miles to Publix to buy Lunchables with our allowance since our loving, health-conscious mom rarely bought those for us (a neighbor spotted us walking alongside a busy road about a mile from our house and called our parents!)
I’ve been pretty sentimental for the past couple of weeks and my sister and I did a lot of reminiscing this weekend. When I was feeling extra sentimental, I made a batch of our family’s favorite muffins from my childhood, which are these spelt blueberry banana nut muffins.When I was younger, our family got started on a major health kick and we began making all of our own bread, tortillas, muffins, brownies, etc. from scratch with freshly milled flour, raw honey, etc. Before the days of food blogs, we got a recipe for whole grain muffins from a local grain co-op near where we were living in Atlanta and we made a bunch of changes over time so ours hardly resembled the original. Eventually, we settled on a version that’s sweetened with honey and includes mashed bananas, blueberries, cinnamon, and nuts.
Every few weekends, we’d make a triple or quadruple batch and then freeze them in quart-size bags, five per bag. Before we went to bed, my mom would transfer a bag of muffins to the fridge to thaw overnight and they were seriously just as good out of the fridge as they were out of the oven. For years, my breakfast almost every morning was one of these super healthy delicious whole grain muffins with + scrambled eggs and I loved it.
I didn’t realize until I was a lot older that most muffin recipes include one or two mix-ins, like blueberries or bananas or nuts, but ours included all of those and I think that’s part of why they’re so good! At some point, we stopped making them quite as often but these muffins are still the gold standard in my mind for healthy whole grain muffins. Since then, I’ve tried other recipes with whole wheat flour or natural sweeteners and haven’t been impressed, so I stick with this recipe.
When I started working with One Degree Organic Foods, it felt right to bring back my favorite muffin recipe from my childhood using sprouted spelt flour and the muffins were just as good as I remembered, with the added health benefits from using sprouted spelt flour instead of just regular spelt flour.
When whole grains are sprouted, they’re converted into a more easily digestible form with a lower glycemic index. Sprouting also increases the antioxidants, Vitamins C, B and carotene in the grain. Finally, sprouted grains have a more deeply developed flavor with none of the bitterness that can be found in some non-sprouted whole grain flours.
Whether you make these with sprouted spelt flour, regular spelt flour, or just whole wheat pastry flour, you can’t go wrong. The bananas keep the muffins moist, the blueberries add some extra sweetness + tartness, the nuts add crunch, and the cinnamon adds a subtle hint of spice. Basically, they’re perfect.
If you try these spelt blueberry banana nut muffins, feel free to let me know in a comment or take a picture and tag me @livbane on Instagram. Hope you enjoy!
- 3 1/2 cups sprouted spelt flour, regular spelt flour, or whole wheat pastry flour
- 2 teaspoons cinnamon
- 4 teaspoons baking powder
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- 1/2 cup oil (I recommend olive oil, grapeseed oil, or melted refined coconut oil)
- 1 cup honey
- 1 1/2 teaspoons vanilla
- 2 eggs, beaten*
- 4 ripe bananas, mashed with a fork
- 3/4 cup fresh or frozen blueberries
- 1/2 cup chopped pecans or walnuts
In a large mixing bowl, stir together dry ingredients (flour, cinnamon, baking powder, baking soda, and salt. Add oil, honey, vanilla, and eggs, and stir until almost mixed. Add mashed bananas, frozen blueberries, and nuts and gently stir until just combined, being careful to mix in all of flour without overmixing.
Preheat oven to 350. Grease muffin tins with cooking spray and fill cups 3/4 of the way. Bake for 16-18 minutes, until a toothpick inserted in the center comes out clean. Cool for 5-10 minutes, run a knife around the edge of each muffin, and transfer out of pan. Enjoy immediately or cool on a cooling rack.
Store leftover muffins in refrigerator for up to 36 hours or freeze in gallon or quart bags for up to several months. Defrost muffins in refrigerator overnight to enjoy the next morning.
To make this recipe vegan, substitute out the eggs for flax eggs. In a small bowl, mix together 2 tablespoons ground raw flaxseed with 5 tablespoons of water. Let rest for 5 minutes and then add to batter in place of eggs.
Nutrition info: 240 calories, 38g carbs, 9g fat, 4g protein, 19g sugar
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