Breakfast Today: Delicious Rustic Muffins

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rustic muffinsThese rustic muffins are the perfect food to bring on a long hike or even a camping trip. Throw them in a container and you have a quick breakfast or a pre-hiking snack that will help keep you full for hours.

High in protein, fiber, vitamins and minerals, not only are these delicious, they are also super healthy. Beans provide both heart healthy fiber and muscle-building protein, plus iron and zinc. Beans are an important source of nutrients in vegetarian or vegan diets. Although canned beans are convenient, they can also be high in salts, so look for BPA-free cans with no salt added, and lessen the sodium content by up to 41% by draining and rinsing the beans.

The feta gives this more savory flavor than your typical morning muffin. For an extra boost, add some almond butter, or even strawberry jam.

Delicious Rustic Muffins

• 19 oz can black beans
• 2 large eggs
• 1/3 cup maple syrup
• 1/4 cup avocado oil
• 1 Tbsp orange juice
• 1 cup all-purpose or gluten-free flour
• 1 cup large flaked oats, reserving 1 Tbsp for topping
• 1 1/2 tsp  baking powder
• 1 tsp baking soda
• 1/4 tsp sea salt
• 1/3 cup chopped walnuts, reserving 1 Tbsp for topping
• 1/3 cup crumbled feta, reserving 1 Tbsp for topping

Preheat oven to 350 F.  Add parchment liners to a regular size muffin baking pan (12 muffins).

Drain beans very well and place half the beans in a blender or food processor. Add eggs, maple syrup, oil and orange juice and whirl until almost smooth, with some flecks of beans in the mix still showing. Set aside.

In a medium bowl, add flour, oats, baking powder, baking soda and salt. Stir to blend.

In a small bowl, combine topping ingredients:  the reserved 1 Tbsp  oats, walnuts and feta. Stir to blend.

Add wet ingredients to the flour mixture and fold them together until evenly mixed. Fold in remaining beans, walnuts, and crumbled feta. Divide the mixture evenly in muffin tin. Sprinkle with oatmeal, walnut, and feta topping and gently press into the surface of the batter. Bake the muffins in a preheated oven for for 10 to 15 minutes, until golden and a cake tester comes out almost dry.

Place pans on a rack for 5 minutes before turning muffins out. Enjoy immediately or wrap and store in your refrigerator for up to a week, or freeze for longer storage.

Photo from here, with thanks.

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January 2023