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Iron - Rich Gluten Free Vegan Muffins

 
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $0.52

$0.52 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

16 vegetarian,vegan,gluten-free,dairy-free,gluten free,dairy free,lacto ovo vegetarian,vegan morning meal,brunch,breakfast
spoonacular Score:58%

Spoonacular Score: 58%

 

Iron - Rich Gluten Free Vegan Muffins is a gluten free, dairy free, lacto ovo vegetarian, and vegan recipe with 16 servings. For 52 cents per serving, this recipe covers 11% of your daily requirements of vitamins and minerals. One portion of this dish contains approximately 4g of protein, 8g of fat, and a total of 218 calories. Not a lot of people really liked this breakfast. Head to the store and pick up olive oil, applesauce, over-ripe bananas, and a few other things to make it today. This recipe from Foodista has 1 fans. From preparation to the plate, this recipe takes around around 45 minutes. With a spoonacular score of 57%, this dish is solid. Similar recipes include Rich Pumpkin Coffee Cake (gluten-free, Vegan, Soy-free), Nutrition-Rich Omega 3 Blueberry Breakfast Cookies (gluten free + vegan!), and Gluten-Free Vegan Walnut and Oat Brownies (Vegan, Gluten-Free, Grain-Free, Flourless, Dairy-Free, No Refined Sugar).

Ingredients

Servings:
2 cups
2 cups brown rice flour
brown rice flour
0.5 tsps
0.5 tsps baking soda
baking soda
0.5 tsps
0.5 tsps salt
salt
0.5 Tbsps
0.5 Tbsps cinnamon
cinnamon
0.5 tsps
0.5 tsps nutmeg
nutmeg
4 large
4 large ripe bananas
ripe bananas
0.25 cups
0.25 cups maple syrup
maple syrup
0.25 cups
0.25 cups agave nectar
agave nectar
1 Tbsp
1 Tbsp molasses
molasses
0.5 cups
0.5 cups unsweetened applesauce
unsweetened applesauce
1 Tbsp
1 Tbsp olive oil
olive oil
1 tsp
1 tsp fresh ginger
fresh ginger
1 Tbsp
1 Tbsp vanilla extract
vanilla extract
0.25 cups
0.25 cups cooked quinoa
cooked quinoa
1 cup
1 cup sunflower seeds
sunflower seeds
2 Tbsps
2 Tbsps chia seed
chia seed
0.25 cups
0.25 cups whole flax seeds
whole flax seeds
2 cups brown rice flour
2 cups
brown rice flour
0.5 tsps baking soda
0.5 tsps
baking soda
0.5 tsps salt
0.5 tsps
salt
0.5 Tbsps cinnamon
0.5 Tbsps
cinnamon
0.5 tsps nutmeg
0.5 tsps
nutmeg
4 large ripe bananas
4 large
ripe bananas
0.25 cups maple syrup
0.25 cups
maple syrup
0.25 cups agave nectar
0.25 cups
agave nectar
1 Tbsp molasses
1 Tbsp
molasses
0.5 cups unsweetened applesauce
0.5 cups
unsweetened applesauce
1 Tbsp olive oil
1 Tbsp
olive oil
1 tsp fresh ginger
1 tsp
fresh ginger
1 Tbsp vanilla extract
1 Tbsp
vanilla extract
0.25 cups cooked quinoa
0.25 cups
cooked quinoa
1 cup sunflower seeds
1 cup
sunflower seeds
2 Tbsps chia seed
2 Tbsps
chia seed
0.25 cups whole flax seeds
0.25 cups
whole flax seeds

Equipment

whisk
whisk
bowl
bowl
oven
oven
whisk
whisk
bowl
bowl
oven
oven


Instructions

Preheat oven to 350F In a medium bowl, whisk together flour, baking soda, salt, cinnamon and nutmeg. In a large bowl, mash the bananas with the syrup, agave nectar, molasses, applesauce, oil, ginger and vanilla until well blended. Add the dry ingredients to the banana mixture, stirring to combine. Fold in quinoa, sunflower, chia and flax seeds. Bake for 25 - 30 minutes.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $0.52
Ingredient
2 cups brown rice flour
½ tablespoons cinnamon
½ teaspoons nutmeg
4 larges ripe bananas
¼ cups maple syrup
¼ cups agave nectar
1 tablespoon molasses
½ cups unsweetened applesauce
1 tablespoon olive oil
1 teaspoon fresh ginger
1 tablespoon vanilla extract
¼ cups cooked quinoa
1 cup sunflower seeds
2 tablespoons chia seed
¼ cups whole flax seeds
Price
$1.35
$0.16
$0.07
$0.73
$2.05
$0.39
$0.23
$0.37
$0.17
$0.01
$0.97
$0.13
$1.00
$0.43
$0.25
$8.32

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Cooking Tips

  • If you've never made quinoa before, be sure to rinse it well before you prepare it. The easiest way is to put it in a fine-mesh strainer and run water over it from the sink. Skipping this step could result in bitter, even soapy tasting quinoa because quinoa's natural coating tastes pretty bad. Quinoa sold in supermarkets is often pre-rinsed, but its better to be safe than sorry, right?

  • If your recipe calls for ripe bananas and you only have green ones, stick the green bananas in a closed paper bag to speed up the ripening process. You can even put an apple in the bag with them since apples produce a lot of the gas that encourages ripening (called ethylene). This process takes some time, of course, so if you need ripe bananas immediately you might give the oven method a try.

  • There are two types of cinnamon. The more expensive and rarer type is Ceylon cinnamon (considered to be "true cinnamon"). The cinnamon most common in North America is cassia cinnamon. Though the flavor is certainly similar, Ceylon cinnamon is said to be more subtle yet also more complex.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
217 Calories
4g Protein
7g Total Fat
34g Carbs
18% Health Score
Limit These
Calories
217
11%

Fat
7g
12%

  Saturated Fat
0.81g
5%

Carbohydrates
34g
12%

  Sugar
11g
13%

Cholesterol
0.0mg
0%

Sodium
112mg
5%

Alcohol
0.28g
2%

Get Enough Of These
Protein
4g
9%

Manganese
1mg
68%

Vitamin E
3mg
23%

Vitamin B6
0.41mg
21%

Magnesium
80mg
20%

Vitamin B1
0.28mg
19%

Phosphorus
164mg
16%

Fiber
4g
16%

Copper
0.28mg
14%

Vitamin B3
2mg
12%

Selenium
6µg
9%

Potassium
303mg
9%

Vitamin B2
0.15mg
9%

Folate
33µg
8%

Zinc
1mg
8%

Iron
1mg
7%

Vitamin B5
0.56mg
6%

Vitamin C
3mg
4%

Calcium
38mg
4%

covered percent of daily need

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