How to make healthy breakfast muffins for on-the-go mornings
Breakfast muffins with carrots and turmeric. (Photo: Jais Tollette, MakeItGrateful.com)
Monday mornings: I can guess your reaction to those two seemingly innocuous words, and it’s not great. They usually provoke an emotional response that ranges from mild annoyance to full-blown anxiety. And believe me, I’m right there with you. Any mornings, for that matter, can be hectic, stressful and anxiety-inducing. This breakfast turmeric muffin recipe that I developed can help kick your morning anxiety to the curb.
These turmeric muffins taste just like carrot cake and are jam-packed with anxiety-relieving ingredients such as turmeric, carrots, oats, pumpkin and chia seeds, with warm spices and flavors that are sure to wake up your brain and your tastebuds. They’re also free of gluten and refined sugar (which can contribute to anxiety and depression). Even better, this easy recipe takes the stress out of breakfast prep.
Three turmeric breakfast muffins (Photo: Jais Tollette, MakeItGrateful.com)
Before we dive into the recipe, let’s talk about some of the key ingredients and how they play a role in regulating your mental health.
More: What to drink in the morning other than coffee to fuel your day
TURMERIC
Curcumin, the active ingredient in turmeric, is a powerful antioxidant and anti-inflammatory that helps elevate the levels of neurotransmitters such as serotonin while lowering the levels of stress hormones such as cortisol. Plus, it’s a potent antioxidant and anti-inflammatory. In fact, turmeric is considered one of the most promising natural therapeutic remedies for depression and anxiety.
CARROTS
Carrots contain the natural painkiller phenylalanine, and lack of this hormone is said to cause anxiety, depression and muscle/body aches. Additionally, carrots offer lots of calming magnesium, which helps your body regulate hormone balance, enzyme activity and neurotransmitter functions. And vitamin B6 helps the body create mood-boosting neurotransmitters.
OATS
Oats contain high levels of the amino acid tryptophan, which is converted to serotonin in the body and helps promote relaxation and anxiety relief.
PUMPKIN SEEDS
Pumpkin seeds are packed with antioxidants such as carotenoids and vitamin E. These help reduce inflammation and harmful free radicals, both of which are believed to contribute to anxiety and depression. The seeds also contain L-tryptophan, magnesium and healthy fats that support brain health and mood regulation.
CHIA SEEDS
Chia seeds are packed with several anxiety-fighting substances. For starters, omega-3 fatty acids help reduce inflammation and anxiety. Ditto for magnesium and tryptophan.
One bite out of a turmeric breakfast muffin (Photo: Jais Tollette, MakeItGrateful.com)
Other ingredients in this recipe — cinnamon, blueberries, coconut and coconut oil — contain additional brain-boosting and anxiety-reducing properties, too. So, if you’re ready to start combatting those mornings, let’s get to the recipe!
Healthy breakfast muffins in a tin (Photo: Jais Tollette, MakeItGrateful.com)
I recommend wearing an apron while cooking these muffins. Turmeric has a strong yellow pigment and will stain clothes bright yellow. Also, warning: the ingredient list is long and seems like a lot but it cost me under $30 to make a dozen of these turmeric muffins. Plus, you have ingredients left over that you can use for more!
More: Overnight oats with nut butter, berries & bee pollen is a healthy on-the-go breakfast
TO MAKE THESE TURMERIC MUFFINS, YOU’LL NEED:
Topping:
Below are step-by-step instructions. If you just want the recipe card, get it here.
Close-up of turmeric breakfast muffins (Photo: Jais Tollette, MakeItGrateful.com)
Begin by mixing the dry ingredients together in a medium bowl; set that aside. In a large bowl or the bowl of your stand mixer, combine all of the wet ingredients except for the blueberries until everything is fully incorporated. (Fold in the blueberries last so the blueberry juice and turmeric don’t turn the muffins turquoise!) Once mixed, add the dry ingredients to the wet mixture, and stir until everything is fully incorporated and there are no clumps in the batter.
Healthy breakfast muffins batter (Photo: Jais Tollette, MakeItGrateful.com)
Allow the mixture to sit for 30 minutes to an hour to allow the chia seeds to swell up and bind the batter, as eggs do in typical recipes. While you are waiting for the batter, preheat your oven to 375 F and mix the ingredients for the topping.
When the batter is ready, gently fold in the blueberries. Fresh blueberries are fine but a little too wet; frozen berries maintain the consistency of the muffin much better.
Next, spray a muffin pan with cooking spray and fill each cup about 1/2 to 2/3 full. Sprinkle the topping over the batter and bake for 25 to 28 minutes.
Breakfast muffin batter in tins (Photo: Jais Tollette, MakeItGrateful.com)
Remove the muffins from the oven and allow to cool. These muffins keep well in the fridge for a week, or in the freezer for up to three months. The great thing about freezing them is that you can make a large batch and just pop them in the microwave for about a minute whenever you want a quick breakfast.
Top view of breakfast muffins (Photo: Jais Tollette, MakeItGrateful.com)
Pair your breakfast muffins with a healthy pumpkin spice latte. Learn how to make it at home in the video below.
Read or Share this story: https://www.usatoday.com/story/life/grateful/2019/08/30/how-make-healthy-breakfast-muffins/2156114001/
Comments
Post a Comment