Green power muffins

Written by Meg Yonson | 10 August, 2020

Green muffins

These green power muffins are the perfect recipe to have on hand to give out to patients.

They make a great grab-and-go breakfast or a nutritious afternoon snack, are full of veggies, as well as highly adaptable. Swap out the broccoli and zucchini for any other veggies you’re trying to get into your patient’s diet. Or, add in any extras like flaxseeds, brazil nuts and spices like turmeric or swap out the brown rice flour for almond meal if you want to increase the protein.

Green power muffins recipe

Makes 12

Ingredients:

  • 1 brown onion, diced
  • 1 small head broccoli
  • 2 zucchini
  • 4 cloves garlic
  • 4 stalks oregano (or thyme or rosemary), leaves picked
  • 3 free-range eggs
  • 1/3 cup extra virgin olive oil
  • 1/2 cup unflavoured Greek yoghurt
  • 1/2 cup grated cheese (Parmesan or Cheddar, or crumbled feta) *optional
  • 1 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup brown rice flour
  • 1 cup buckwheat flour
  • 2 teaspoon baking powder
  • 2 tablespoon pumpkin seeds

Method:

  1. Preheat your oven to 180 degrees and lightly grease a 12-hole muffin tin with a little olive oil.
  2. Add the eggs, olive oil, yoghurt, cheese, salt and pepper to a large mixing bowl and whisk with a fork to combine.
  3. Heat a good glug of olive oil in a large frying pan and add in the onion. Cook for 5 minutes, until translucent. Add in the garlic and oregano. Cook for another 1-2 minutes, until garlic is fragrant. Remove pan from the heat to cool down.
  4. Finely shred the broccoli florets. Then using the small holes on a box grater, grate the zucchini and broccoli stem. Squeeze as much of the excess water out of the zucchini and broccoli stem over the sink. Add into the wet mixture with the cooked onion and whisk to combine well.
  5. Add in the brown rice flour, buckwheat flour and baking powder and mix together to form a thick batter.
  6. Scoop mixture between the 12 muffin holes and sprinkle over the pumpkin seeds. Place into the middle of the oven and bake for 20 minutes, in the last 5 minutes, place the muffins on the top rack for the top to go golden brown on top.
  7. The muffins are cooked when an inserted skewer (or thin knife) comes out clean and not gummy with wet mixture. Carefully remove muffins from the tin and place onto a wire rack to cool. Transfer muffins to a container and store in the fridge for 5 days, or wrap individually and freeze for up to 3 months.

Recipe notes:

● If avoiding dairy, omit the cheese and replace the yoghurt with a dairy-free milk like almond or oat milk.

● If you don’t have brown rice or buckwheat flour, you can replace equal amounts of all-purpose gluten-free flour.


Meg Yonson

Meg is a qualified nutritionist, experienced recipe developer, creative thinker and graphic designer who works on food projects, predominantly in the health and wellness space. She's been working professionally in food for seven years creating highly-engaging, nutritious recipe content that spans across print and digital platforms.

Read more by Meg Yonson

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