TYPE: Breakfast, Snack, Dessert      PREP TIME: < 30 mins

Goodies Needed

• 1 ½ cup Organic Whole Wheat Flour (such as Bob’s Red Mill)
• ½ cup Organic Cornmeal (such as Bob’s Red Mill)
• ½ cup Organic cane sugar
• 1 tablespoon Baking Powder
• ¼ teaspoon sea salt
• 1 Organic egg
• 1 cup Organic soy milk
• 1 Ripe organic banana
• 2 cups Fresh organic blueberries

* Makes 12 muffins

Flour, Whole Wheat, Stone Ground, Organic, 5#

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Preparation Steps

1. Preheat oven to 350 degrees
2. In a large bowl, combine and stir together all the dry ingredients from flour to salt
3. In a medium bowl, combine the egg, soy milk and banana and mix with mixer just until the ingredients are evenly blended
4. Pour the wet ingredients, into the dry ingredients and either stir really well or mix with mixer just until blended well
5. Stir in the blueberries
6. Spoon equal amounts (about 2/3rds of a cup full) into a muffin pan, this recipe will make 12 muffins
7. Bake at 350 for about 20 minutes, or until inserted toothpick comes out clean
8. Come back and let me know how you liked it

Meal Nutritional Benefits

Whole Wheat Flour

• offers healthy source of complex carbohydrates, which help to regulate healthy blood-sugar levels
• good source of (in descending order): manganese, fiber, tryptophan and magnesium
• helps to maintain healthy weight, reduces risk of metabolic syndrome, lowers risk of diabetes type 2, helps prevent gallstones, enhances intestinal health by keeping you regular, protects against breast cancer, helps prevent childhood asthma, enhances cardiovascular health and contains an excellent dose of phytochemicals to promote overall health
• for more information, visit the whole wheat detailed overview from World’s Healthiest Foods

Cornmeal:

• Is a high energy food source, low on glycemic index
• good source of (in descending order): magnesium, vitamin B1, manganese, phosphorus, selenium, iron, vitamin B3, vitamin B6, zinc, vitamin B2, copper, potassium, folate and vitamin A
• for more information, visit the cornmeal detailed overview from Nutrition Data

Eggs:

• add necessary protein and vitamin B12 component easily and the much lacking nutrient choline
• good source of (in descending order): tryptophan, selenium, iodine, vitamin B2, molybdenum, vitamin B12, phosphorus, vitamin B5, vitamin D and omega-3
• enhances brain health, helps prevent cardiovascular disease including blood clots and enhances proper cholesterol (see American Journal of Clinical Nutrition study)
• for more information, visit the egg detailed overview from World’s Healthiest Foods

Blueberries:

• Excellent source of antioxidants
• good source of (in descending order): vitamin C, manganese, fiber and vitamin E
• helps prevent cancers through antioxidant action (especially colon and ovarian), enhances proper cardiovascular health, improve nighttime vision, protect against macular degeneration, help protect brain from oxidative stress, enhance proper gastrointestinal health and help with both constipation and diarrhea
• for more information, visit the blueberries detailed overview from World’s Healthiest Foods

Bananas:

• Is a high energy food source
• good source of (in descending order): vitamin B6, vitamin C, potassium, fiber and manganese
• offers cardiovascular protection, offers protection from ulcers, helps replenish electrolyte stores, enhances proper elimination, protects from age-related macular degeneration, helps build stronger bones and promotes kidney health,
• for more information, visit the bananas detailed overview from World’s Healthiest Foods

About the author:
Evita Ochel, B.Sc., B.Ed., CHN - is a certified holistic nutritionist, biologist, educator, writer, researcher and speaker in the areas of health, science and holistic wellness. She is a nutritional science expert and her teaching and writing focus on natural, wholesome, plant-based and organic nutrition to achieve optimal health and longevity. Learn more about Evita Ochel or Follow Evita Ochel on Twitter.