Lightened Up Blueberry Blender Muffins

 We confess. When we were in college we had a HUGE super sweet, sugary blueberry muffin for dinner every Monday night (yep, these veggie-loving registered dietitians who still have a crazy sweet tooth that we work hard to keep in check, had that same sweet tooth back then, only back then we weren’t ready to admit that even if it was only once a week, a muffin wasn’t the best dinner choice! ;)). And yes, admittedly, at the time we were studying nutrition and dietetics! But Muffin Monday at the Yogurt Jungle was irresistible, and massive muffins, which we used to compare to the size of our heads, were only $1! Such a score for two hungry, sweet-loving girls on a college budget! Ahh, those were the days! Tammy’s daughters still don’t believe her when she tells them she did this as now we really strive for balanced, nourishing meals! But we still love our blueberry muffins, but now whip up healthier versions, with protein and fiber—and that are fairly low in sugar! This recipe reminds us of our good ‘old Yogurt Jungle days (here’s lookin’ at you UMD College Park! ;)), so we had to share it with you!

Lightened Up Blueberry Blender Muffins | The Nutrition Twins

Pssst… looking for more lightened up dessert recipes? Please feel free to search our site! And here are a few to try:

The skinny on these muffins:

They’re one of our favorite weekend breakfast treats—and they make a great snack too! They make the kitchen smell amazing, they are fairly easy to whip up, and they are a sweet accompaniment to many other delicious breakfast dishes!

The cool thing about making these muffins as opposed to boxed mixes is that you don’t have to worry about processed ingredients or chemicals you can’t pronounce, or the high amounts of sugar included in the deal.

Lightened Up Blueberry Blender Muffins | The Nutrition Twins

The batter couldn’t be more simple—oats, ripened banana, maple syrup, eggs, Greek yogurt, a touch of cinnamon—and the result is healthy, moist, fluffy, and tender muffins that are perfectly suited for serving alongside a couple of eggs prepared in your favorite way, or Greek yogurt, or as an afternoon snack.

The star ingredients in these muffins are:

  • oats | digest more slowly than refined grains and help you stay fuller for longer. Plus, they’re a good source of soluble fiber to lower your “bad”, LDL cholesterol.
  • Greek yogurt (non-dairy works here too!) We used this in place of oil to help keep the muffins moist and tender, while also bumping up calcium and protein!
  • maple syrup + bananas
  • blueberries

Oh! And we almost forgot to mention the fact that the only tools that get messy in this kitchen experiment are your blender and your muffin tins (and maybe a spatula!).

 

Here is the recipe for you to enjoy!

Healthy Blueberry Blender Muffins

Make 12 muffins

Ingredients

2 cups rolled oats
2 ripe bananas
2 eggs (We use Eggland’s Best because they have 25% less saturated fat than other eggs)
1 cup plain Greek yogurt (you can use an unsweetened non-dairy yogurt if you need dairy free)
1/4 cup maple syrup
1/2 tsp baking soda
1/2 tsp vanilla extract
1/2 tsp cinnamon
1/8 tsp salt
1/2 cup blueberries (fresh or frozen)

 

Directions

  1. Preheat oven to 400 Fahrenheit and prepare a muffin pan by spraying with cooking spray or lining them with paper liners. Set aside.
  2. Put all ingredients (oats, bananas, eggs, Greek yogurt, maple syrup, baking soda, vanilla extract, cinnamon, and salt) minus the blueberries into a blender or food processor. Blend on high until the mixture is thoroughly combined and it is creamy. You may need to turn off the blender to scrape the sides a couple of times with a spoon or spatula.
  3. Stir the blueberries in by hand.
  4. Pour the muffin batter into the muffin tins. Each cup should be about 3/4 of the way full.
  5. Bake for 15-20 minutes, or until the muffins are set and the tops are golden brown.
  6. Allow the muffins to cool for 10-15 minutes before serving (if you can wait that long!). Store in a plastic storage container with a paper towel to absorb any excess moisture in the fridge for up to one week.
  7. Enjoy!

Nutrition Information

Calories 115, Total Fat 2 g, Cholesterol: 34 mg, Sodium 24 mg, Potassium 99 mg, Carbohydrates 20 g, Fiber 2 g, Sugar 8 g, Protein 5 g

 

 

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Lightened Up Blueberry Blender Muffins
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Breakfast, Muffins, Gluten Free, Lightened Up, Brunch
Cuisine: American
Serves: 12 muffins
Ingredients
  • 2 cups rolled oats
  • 2 ripe bananas
  • 2 eggs (We use Eggland’s Best because they have 25% less saturated fat than other eggs)
  • 1 cup plain Greek yogurt (you can use an unsweetened non-dairy yogurt if you need dairy free)
  • ¼ cup maple syrup
  • ½ tsp baking soda
  • ½ tsp vanilla extract
  • ½ tsp cinnamon
  • ⅛ tsp salt
  • ½ cup blueberries (fresh or frozen)
Instructions
  1. Preheat oven to 400 Fahrenheit and prepare a muffin pan by spraying with cooking spray or lining them with paper liners. Set aside.
  2. Put all ingredients (oats, bananas, eggs, Greek yogurt, maple syrup, baking soda, vanilla extract, cinnamon, and salt) minus the blueberries into a blender or food processor. Blend on high until the mixture is thoroughly combined and it is creamy. You may need to turn off the blender to scrape the sides a couple of times with a spoon or spatula.
  3. Stir the blueberries in by hand.
  4. Pour the muffin batter into the muffin tins. Each cup should be about ¾ of the way full.
  5. Bake for 15-20 minutes, or until the muffins are set and the tops are golden brown.
  6. Allow the muffins to cool for 10-15 minutes before serving (if you can wait that long!). Store in a plastic storage container with a paper towel to absorb any excess moisture in the fridge for up to one week.
  7. Enjoy!
Nutrition Information
Serving size: 1 muffin Calories: 115 Fat: 2 g Carbohydrates: 20 g Sugar: 8 g Sodium: 24 mg Fiber: 2 g Protein: 5 g Cholesterol: 34 mg

 

 

The Nutrition Twins work with Eggland’s Best to help people get more nutrients from their food.

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Sunny Side Up Stuffed Eggplant

We were so excited to share this recipe–we made it on the grill the first go- around and slightly changed the stove-top recipe version for those of you without grills.  It’s so yummy and perfect, summer or winter! And it’s got 9 grams of fiber and 12 grams of protein–not too shabby–healthy, satisfying and delish!

As you may know, we weren’t always besties with our veggies! If this is news to you, you can read more about how and why we made the switch and that’s why we know it can be challenging to get your share and why we’re always whipping up new veggie dishes to help make it easier for you to get more veggies!  That’s why we were are so excited about this recipe–and that’s why we made these veggie recipes last week– our Strawberry and Citrus Salad with Avocado  and our Baked Zucchini Boats and our Smoked Paprika Zucchini Chips 🙂 )

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Dive in and enjoy!

Sunny Side Up Stuffed Eggplant  (Click here for the Grilled recipe )

Serves 4

Ingredients:
2 medium eggplants (slightly less than a pound, each)
6 seconds of oil spray

1/2 tablespoon olive oil
2 Anaheim chiles or 1 large jalapeno, stemmed, seeded, and finely chopped
1 large shallot, finely chopped
4 garlic cloves, crushed and minced
Salt to taste
1 teaspoon black pepper
1/2 teaspoon crushed caraway seeds
1 teaspoon ground cumin
½ tablespoon crushed red pepper, or more if you prefer spicier
1/2 teaspoon turmeric
3 teaspoons paprika (smoked or sweet is fine, whichever you prefer)
3 1/2 cups tomatoes, cored and cut into 1 inch cubes
1 tablespoon tomato paste
1 teaspoon honey
1 teaspoon red wine vinegar
1/4 cup low-fat feta
2-1/2 tablespoons part-skim mozzarella cheese, shredded
4 eggs (We use Eggland’s Best because they have 25% less saturated fat than other eggs and two times the omega 3s and four times the vitamin D!)

 

Directions:
● Preheat oven to 400 degrees Fahrenheit.
● Line a baking sheet with aluminum foil and spray with oil spray.
● Cut eggplants in half lengthwise. With a spoon, dig out the insides of the eggplant, leaving about half an inch of flesh on the skin.
● Place eggplant cut side down on baking sheet. Place in oven and cook for 25 minutes-30 minutes, or until the skin begins to shrivel and the eggplant has softened.
● Lower the oven temperature to 375 degrees

● Roughly chop the eggplant flesh you removed from shells.
● In a saucepan, heat oil over medium-high heat. Once warm, add chiles and onions. Cook for about 3-4 minutes. Add garlic and spices and cook 2 more minutes, stirring occasionally.
● Reduce to medium heat. Add eggplant, tomatoes, tomato paste, honey, vinegar
● Cook for about 12-15 minutes.
● Remove from stove and pour into a bowl.
● Stir in feta.
● Salt to taste. Scoop filling into the hollowed out eggplants.
● Create an indentation in the filling of each eggplant. Crack one egg into each indentation. With a spatula, spread the egg white a little to cover a bit more of the filling, but be sure to not disturb the yolk. Sprinkle with crumbled feta cheese. Place back in the oven and cook eggs to your liking, anywhere from 10-15 minutes.
Serves 4 (analyzed without salt to taste)

Per Serving: 191 Calories, 19 g carbohydrate, 9 g fat, 12 g protein, 9 g fiber, 273 mg sodium

 

The Nutrition Twins work with Eggland’s Best to help people to eat healthfully.

 

Sunny Side Up Stuffed Eggplant
 
Cuisine: American
Serves: 4
Ingredients
  • 2 medium eggplants (slightly less than a pound, each)
  • 6 seconds of oil spray
  • ½ tablespoon olive oil
  • 2 Anaheim chiles or 1 large jalapeno, stemmed, seeded, and finely chopped
  • 1 large shallot, finely chopped
  • 4 garlic cloves, crushed and minced
  • Salt to taste
  • 1 teaspoon black pepper
  • ½ teaspoon crushed caraway seeds
  • 1 teaspoon ground cumin
  • ½ tablespoon crushed red pepper, or more if you prefer spicier
  • ½ teaspoon turmeric
  • 3 teaspoons paprika (smoked or sweet is fine, whichever you prefer)
  • 3½ cups tomatoes, cored and cut into 1 inch cubes
  • 1 tablespoon tomato paste
  • 1 teaspoon honey
  • 1 teaspoon red wine vinegar
  • ¼ cup low-fat feta
  • 2-1/2 tablespoons part-skim mozzarella cheese, shredded
  • 4 Egglands Best eggs
Instructions
  1. ● Preheat oven to 400 degrees Fahrenheit.
  2. ● Line a baking sheet with aluminum foil and spray with oil spray.
  3. ● Cut eggplants in half lengthwise. With a spoon, dig out the insides of the eggplant, leaving about half an inch of flesh on the skin.
  4. ● Place eggplant cut side down on baking sheet. Place in oven and cook for 25 minutes-30 minutes, or until the skin begins to shrivel and the eggplant has softened.
  5. ● Lower the oven temperature to 375 degrees
  6. ● Roughly chop the eggplant flesh you removed from shells.
  7. ● In a saucepan, heat oil over medium-high heat. Once warm, add chiles and onions. Cook for about 3-4 minutes. Add garlic and spices and cook 2 more minutes, stirring occasionally.
  8. ● Reduce to medium heat. Add eggplant, tomatoes, tomato paste, honey, vinegar
  9. ● Cook for about 12-15 minutes.
  10. ● Remove from stove and pour into a bowl.
  11. ● Stir in feta.
  12. ● Salt to taste. Scoop filling into the hollowed out eggplants.
  13. ● Create an indentation in the filling of each eggplant. Crack one egg into each indentation. With a spatula, spread the egg white a little to cover a bit more of the filling, but be sure to not disturb the yolk. Sprinkle with crumbled feta cheese. Place back in the oven and cook eggs to your liking, anywhere from 10-15 minutes.
Nutrition Information
Serving size: ¼ of recipe Calories: 191 Fat: 9 Carbohydrates: 19 Sodium: 273 Fiber: 9 Protein: 12

  For MORE RECIPES like this and a 10-Day Weight Loss Jumpstart and Detox Plan and a Get Healthy Program please check out The Nutrition Twins’ Veggie Cure!

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