Oil-Free Protein Blueberry Muffins

These scrumptious, colorful muffins are studded with wild blueberries and spiced with cinnamon and cardamom. Thanks to avocado and tofu, they are oil-free, egg-free, and vegan! With less than 170 calories and a whopping 5g of protein per muffin, you can feel good about eating these cruelty-free beauties. Adapted from Gimme Some Oven.

Produce On Parade - Oil-Free Protein Blueberry Muffins - These scrumptious, colorful muffins are studded with wild blueberries and spiced with cinnamon and cardamom. Thanks to avocado and tofu, they are oil-free, egg-free, and vegan! With less than 170 calories and a whopping 5g of protein per muffin, you can feel good about eating these cruelty-free beauties.
You cannot always control what goes on outside. But you can always control what goes on inside.
— Wayne Dyer
Produce On Parade - Oil-Free Protein Blueberry Muffins - These scrumptious, colorful muffins are studded with wild blueberries and spiced with cinnamon and cardamom. Thanks to avocado and tofu, they are oil-free, egg-free, and vegan! With less than 170 calories and a whopping 5g of protein per muffin, you can feel good about eating these cruelty-free beauties.
Produce On Parade - Oil-Free Protein Blueberry Muffins - These scrumptious, colorful muffins are studded with wild blueberries and spiced with cinnamon and cardamom. Thanks to avocado and tofu, they are oil-free, egg-free, and vegan! With less than 170 calories and a whopping 5g of protein per muffin, you can feel good about eating these cruelty-free beauties.
Produce On Parade - Oil-Free Protein Blueberry Muffins - These scrumptious, colorful muffins are studded with wild blueberries and spiced with cinnamon and cardamom. Thanks to avocado and tofu, they are oil-free, egg-free, and vegan! With less than 170 calories and a whopping 5g of protein per muffin, you can feel good about eating these cruelty-free beauties.

Oh, friends. These muffins are soooo delicious. I honestly didn't even think I'd be able to post them in fear that they would be rather dense and need tweaking. Yet, alas they were as soft and creamy as could be and just basically freakin' amazing. They're super easy and pretty healthy too. Let me know if you make them and what you think!

I made them this weekend as part of my procrastination plan. Now that our house building has ceased and it's spring, Todd and I should be delving into the maze of confusion and terror that is landscaping. Mission: LAWN! As currently, we just have... dirt #newhouseproblems I can't wait to plant some flowering crabapple and lilac trees, a ton of yummy veggies, and berry bushes. Alas, I'm trying not to be overwhelmed by it all. I like to say, I inherited the great love of all things plant related from my family... but not the green thumb or necessary know-how to actually do anything besides keep my house plants alive and a few potted herbs, kale, and tomatoes. 

So, to pacify the rather harsh critic that is myself, I've decided just to do not much of anything except drown myself in books. It's an avoidance thing. Why do anything when I don't even know where to start!? This whole story brings me to my actual point: I'm almost finished with a new all-time ever favorite book. It's called Every Heart a Doorway and no, it's not a romance in the least. Check it out and let me know if you do read it or have read it and what you thought! Keep up with what I am reading by taking a peek at my Goodreads account on the right sidebar. Okay, now onto muffins! Which, coincidentally go great with a cup of coffee and a great book :)

Their tie-dye coloring is the most fun thing ever and for some reason made me uncommonly happy. It's the little things I guess!

Produce On Parade - Oil-Free Protein Blueberry Muffins - These scrumptious, colorful muffins are studded with wild blueberries and spiced with cinnamon and cardamom. Thanks to avocado and tofu, they are oil-free, egg-free, and vegan! With less than 170 calories and a whopping 5g of protein per muffin, you can feel good about eating these cruelty-free beauties.

FYI, when using silken tofu I really like this brand (I'm not affiliated). It doesn't have a strong tofu taste at all!

Oil-Free Protein Blueberry Muffins

Kathleen Henry @ Produce On Parade

Published 05/02/2016

These scrumptious, colorful muffins are studded with wild blueberries and spiced with cinnamon and cardamom. Thanks to avocado and tofu, they are oil-free, egg-free, and vegan! With less than 170 calories and a whopping 5g of protein per muffin, you can feel good about eating these cruelty-free beauties. Adapted from Gimme Some Oven.

Ingredients

  • 2 cups all-purpose flour
  • 2 tsp baking powder
  • ½ tsp baking soda
  • ½ tsp kosher salt
  • ½ tsp ground cinnamon
  • ¼ tsp ground cardamom
  • 1 medium ripe avocado, pitted and skin discarded
  • 1 12oz package of silken firm tofu (must be silken!)
  • ¾ cup vegan granulated sugar + extra for sprinkling
  • 1 ½ tbsp ground flaxseed
  • 1 ½ tsp vanilla extract
  • 1 ½ cups frozen blueberries

Instructions

  1. Preheat the oven to 375°F and line a muffin tin with 12 muffin liners. Whisk together the flour through the cardamom in a medium bowl and set aside.
  2. With the whisk attachment beat the avocado, tofu, and, sugar with an electric mixer on medium-high speed until very well combined; about 2 minutes. Beat in the flaxseed and vanilla extract to combine. Remove the bowl from the machine and set aside.
  3. Stir the frozen blueberries into the dry mixture to coat them. Stir the dry mixture slowly into the wet mixture with a wooden spoon until just combined. The batter will be very thick.
  4. Evenly distribute the batter into the 12 muffin liners (they will be filled above the top a little bit) and sprinkle the top of each with a dusting of granulated sugar if you like. Bake for 30 minutes until slightly golden brown around the edges.
  5. Remove and allow to cool for about 5 minutes in the pan before placing the muffins on a wire cooling rack to cool completely. Store in an airtight container.

Yield: 12

Produce On Parade - Oil-Free Protein Blueberry Muffins - These scrumptious, colorful muffins are studded with wild blueberries and spiced with cinnamon and cardamom. Thanks to avocado and tofu, they are oil-free, egg-free, and vegan! With less than 170 calories and a whopping 5g of protein per muffin, you can feel good about eating these cruelty-free beauties.
Produce On Parade - Oil-Free Protein Blueberry Muffins - These scrumptious, colorful muffins are studded with wild blueberries and spiced with cinnamon and cardamom. Thanks to avocado and tofu, they are oil-free, egg-free, and vegan! With less than 170 calories and a whopping 5g of protein per muffin, you can feel good about eating these cruelty-free beauties.

This is my latest song obsession. I love this band! Check my other favorite songs of theirs, American Money, Clouds, and Electric Love. 

What music have you been jamming out to lately?

Apple Rhu-Berry Fruit Leather

Fruit leather has been on my "to make" list since I got a dehydrator a few years ago. Admittedly, at first, I wasn't sure what the weird flat trays were for that came with the dehydrator. I ended up tossing them in the dark hole that was the back of the pantry and when we moved, I found them cracked and just threw them away. That was that. Until now.

When Todd and I go backpacking, we always buy fruit leather. It's nice to have something sweet, healthy, and satisfying but apples and berries definitely don't travel well. That's where the fruit leather comes in! The store-bought stuff is expensive and when you make it yourself it's really reassuring to actually see exactly what's in it. 

Making the leather couldn't be easier (as long as you've got some time to kill) and it's a great way to use up those apples that were shoved in the back of the fridge and essentially forsaken. Yes, I did cut many brown spots off of the organic honeycrisp apples that I payed for with my left arm. I wasn't about to waste those puppies!

Produce On Parade - Apple Rhu-Berry Fruit Leather - Sweet and tart, these homemade fruit leathers are chewy and nutritious with juicy apples, rhubarb, and blueberries. No refined sugar too!
Never be in a hurry; do everything quietly and in a calm spirit. Do not lose your inner peace for anything whatsoever, even if your whole world seems upset.
— St. Francis de Sales

When making these scrumptious fruit leathers...you can't be in a hurry. They're so undemanding, yet utterly swish, and definitely worth the wait. Aren't they delightful all wrapped up?

Produce On Parade - Apple Rhu-Berry Fruit Leather - Sweet and tart, these homemade fruit leathers are chewy and nutritious with juicy apples, rhubarb, and blueberries. No refined sugar too!
Produce On Parade - Apple Rhu-Berry Fruit Leather - Sweet and tart, these homemade fruit leathers are chewy and nutritious with juicy apples, rhubarb, and blueberries. No refined sugar too!
Produce On Parade - Apple Rhu-Berry Fruit Leather - Sweet and tart, these homemade fruit leathers are chewy and nutritious with juicy apples, rhubarb, and blueberries. No refined sugar too!
Produce On Parade - Apple Rhu-Berry Fruit Leather - Sweet and tart, these homemade fruit leathers are chewy and nutritious with juicy apples, rhubarb, and blueberries. No refined sugar too!
Produce On Parade - Apple Rhu-Berry Fruit Leather - Sweet and tart, these homemade fruit leathers are chewy and nutritious with juicy apples, rhubarb, and blueberries. No refined sugar too!
Produce On Parade - Apple Rhu-Berry Fruit Leather - Sweet and tart, these homemade fruit leathers are chewy and nutritious with juicy apples, rhubarb, and blueberries. No refined sugar too!
Produce On Parade - Apple Rhu-Berry Fruit Leather - Sweet and tart, these homemade fruit leathers are chewy and nutritious with juicy apples, rhubarb, and blueberries. No refined sugar too!
Produce On Parade - Apple Rhu-Berry Fruit Leather - Sweet and tart, these homemade fruit leathers are chewy and nutritious with juicy apples, rhubarb, and blueberries. No refined sugar too!
Produce On Parade - Apple Rhu-Berry Fruit Leather - Sweet and tart, these homemade fruit leathers are chewy and nutritious with juicy apples, rhubarb, and blueberries. No refined sugar too!
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Apple Rhu-Berry Fruit Leather
Sweet and tart, these homemade fruit leathers are chewy and nutritious with juicy apples, rhubarb, and blueberries. No refined sugar too! Notes: Feel free to use whatever dried berries or raisins you like.
Ingredients
  • 4 medium very ripe apples, cored and chopped
  • 2 cups sliced rhubarb (about 4-6 stems)
  • ½ cup dried blueberries
  • 1 Tbsp. molasses
  • 1 tsp. alma powder (optional)
  • 1 tsp. lime or lemon juice
Instructions
Place all ingredients in a high-speed blender and blend until very smooth. If you don't have a vitamix with a tamper tool, then you may have to pause it several times to push down the fruit.Coat two fruit leather/liquid trays of the dehydrator with a nonstick cooking spray. Pour about 2 cups (half the mixture) onto one of the trays and smooth over. Repeat with the second tray.Place the liquid trays at the highest slots and dehydrate at about 140 F for about 6-10 hours.The center should be slightly soft but definitely dry. The leather should be pliable and not crack too much. Store in an airtight container with parchment in between the leather strips. For long storage, put in the freezer.
Details
Prep time: Cook time: Total time: Yield: 16
Produce On Parade - Apple Rhu-Berry Fruit Leather - Sweet and tart, these homemade fruit leathers are chewy and nutritious with juicy apples, rhubarb, and blueberries. No refined sugar too!
Produce On Parade - Apple Rhu-Berry Fruit Leather - Sweet and tart, these homemade fruit leathers are chewy and nutritious with juicy apples, rhubarb, and blueberries. No refined sugar too!
Produce On Parade - Apple Rhu-Berry Fruit Leather - Sweet and tart, these homemade fruit leathers are chewy and nutritious with juicy apples, rhubarb, and blueberries. No refined sugar too!
Produce On Parade - Apple Rhu-Berry Fruit Leather - Sweet and tart, these homemade fruit leathers are chewy and nutritious with juicy apples, rhubarb, and blueberries. No refined sugar too!
Produce On Parade - Apple Rhu-Berry Fruit Leather - Sweet and tart, these homemade fruit leathers are chewy and nutritious with juicy apples, rhubarb, and blueberries. No refined sugar too!
Produce On Parade - Apple Rhu-Berry Fruit Leather - Sweet and tart, these homemade fruit leathers are chewy and nutritious with juicy apples, rhubarb, and blueberries. No refined sugar too!
Produce On Parade - Apple Rhu-Berry Fruit Leather - Sweet and tart, these homemade fruit leathers are chewy and nutritious with juicy apples, rhubarb, and blueberries. No refined sugar too!

Bob is ridiculously dapper, don't you think?

German Word of The Day

Fruit leather --> Obstleder (oobst-laydeh) - Okay, so I kind of made that one up. Any German speakers around? Did I make a real word!? What do you call fruit leather? Obst = fruit/Leder = leather

Good Deed of The Day

Are you near Santa Monica? If so, you must go to the first ever vegan Oktoberfest in my place since I won't be able to attend. Maybe email me with names of all the awesome vegan beers you loved? Check out the deets, here, so I can live vicariously through you and your vegan privileges. 

Sweet Potato & Blueberry Forest Bowl

I can hear my father-in-law laughing right now. Fanciful titles aren't his thing. Dishes should have one word really (spaghetti), two if need be (jelly sandwiches), and only in extreme cases do they ever need three (chicken noodle soup). But definitely not five.

However, I like descriptive recipe titles. 

Whimsical descriptives inject wonder into dishes. I could have titled this dish, Sweet Potato, Blueberry & Kale Bowl...erm...not as fun (and still long). There's greens, nuts, seeds, berries...sounds like a forest forage to me! And so it is. The playful titles stay.

Produce On Parade - Sweet Potato & Blueberry Forest Bowl - An easy and incredibly healthy dinner. Nuts, seeds, and dried berries adorn sweet potato, quinoa, and kale that's drizzled with a homemade blueberry vinaigrette.
A man’s mind stretched by a new idea can never go back to its original dimensions.
— Oliver Wendell Holmes
Produce On Parade - Sweet Potato & Blueberry Forest Bowl - An easy and incredibly healthy dinner. Nuts, seeds, and dried berries adorn sweet potato, quinoa, and kale that's drizzled with a homemade blueberry vinaigrette.

This is such a refreshing and wholesome meal. I had whipped up a blueberry vinaigrette in a frenzy several days ago for a surprise dinner and I knew I needed to make something to use it up. Our fridge is practically empty, no greens to speak of except for a few stalks of kale so a green salad was out to the question. That's when my idea for this forest bowl popped into my mind! Perfect!

Produce On Parade - Sweet Potato & Blueberry Forest Bowl - An easy and incredibly healthy dinner. Nuts, seeds, and dried berries adorn sweet potato, quinoa, and kale that's drizzled with a homemade blueberry vinaigrette.
Produce On Parade - Sweet Potato & Blueberry Forest Bowl - An easy and incredibly healthy dinner. Nuts, seeds, and dried berries adorn sweet potato, quinoa, and kale that's drizzled with a homemade blueberry vinaigrette.
Produce On Parade - Sweet Potato & Blueberry Forest Bowl - An easy and incredibly healthy dinner. Nuts, seeds, and dried berries adorn sweet potato, quinoa, and kale that's drizzled with a homemade blueberry vinaigrette.
Produce On Parade - Sweet Potato & Blueberry Forest Bowl - An easy and incredibly healthy dinner. Nuts, seeds, and dried berries adorn sweet potato, quinoa, and kale that's drizzled with a homemade blueberry vinaigrette.
Produce On Parade - Sweet Potato & Blueberry Forest Bowl - An easy and incredibly healthy dinner. Nuts, seeds, and dried berries adorn sweet potato, quinoa, and kale that's drizzled with a homemade blueberry vinaigrette.
Produce On Parade - Sweet Potato & Blueberry Forest Bowl - An easy and incredibly healthy dinner. Nuts, seeds, and dried berries adorn sweet potato, quinoa, and kale that's drizzled with a homemade blueberry vinaigrette.
Produce On Parade - Sweet Potato & Blueberry Forest Bowl - An easy and incredibly healthy dinner. Nuts, seeds, and dried berries adorn sweet potato, quinoa, and kale that's drizzled with a homemade blueberry vinaigrette.
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Sweet Potato & Blueberry Forest Bowl
An easy and incredibly healthy dinner. Nuts, seeds, and dried berries adorn sweet potato, quinoa, and kale that's drizzled with a homemade blueberry vinaigrette. NOTES: Feel free to use your favorite greens, nuts, and berries for this. If you don't feel like making the dressing, any fruity vinaigrette will do.
Ingredients
  • 1 cup quinoa, dry
  • 2 cups water
  • 2 large sweet potatoes, diced
  • 4 large kale leaves, de-stemmed and torn
  • ¼ cup dried blueberries
  • 2 Tbsp. hazelnuts, chopped
  • 2 Tbsp. pumpkin seeds
  • drizzle of homemade (recipe below) or store-bought blueberry vinaigrette
  • dash of kosher salt
  • dash of ground black pepper
Instructions
In a medium saucepan, bring the quinoa and water to a boil over high heat. Reduce to a simmer, cover, and cook for 15-20 minutes. Drain any excess water with the lid and continue to heat over low until all the water has been absorbed. Meanwhile, steam the diced sweet potatoes for about 15 minutes, until fork tender.In a microwave safe bowl, microwave the torn kale for about 1-3 minutes. It should be wilted, but develop a bright green color and still have a bit of chew to it. To serve, divide the warm ingredients evenly into four bowls. Start with a serving of quinoa into a shallow bowl and add a side of a sweet potatoes and kale. Sprinkle with 1 Tbsp. dried blueberries, and 1/2 Tbsp. hazelnuts and pumpkin seeds. Drizzle with the vinaigrette and sprinkle with a dash of salt and pepper.
Details
Prep time: Cook time: Total time: Yield: 4
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Wild Blueberry Vinaigrette
A sweet and tart wild blueberry vinaigrette, the perfect compliment to a big green salad.
Ingredients
  • ½ cup fresh or frozen wild blueberries
  • ½ lemon, juiced
  • ¼ cup balsamic vinegar
  • 2 Tbsp. olive oil
  • 1 Tbsp. agave nectar or maple syrup
  • pinch of kosher salt
Instructions
Combine everything in a blender and blend on high for several minutes. Serve over green salad and store in fridge
Details
Prep time: Cook time: Total time: Yield: about 3/4 cup
Produce On Parade - Sweet Potato & Blueberry Forest Bowl - An easy and incredibly healthy dinner. Nuts, seeds, and dried berries adorn sweet potato, quinoa, and kale that's drizzled with a homemade blueberry vinaigrette.
Produce On Parade - Sweet Potato & Blueberry Forest Bowl - An easy and incredibly healthy dinner. Nuts, seeds, and dried berries adorn sweet potato, quinoa, and kale that's drizzled with a homemade blueberry vinaigrette.
Produce On Parade - Sweet Potato & Blueberry Forest Bowl - An easy and incredibly healthy dinner. Nuts, seeds, and dried berries adorn sweet potato, quinoa, and kale that's drizzled with a homemade blueberry vinaigrette.

German Word of The Day

Forest --> Wald (vald)

Good Deed of The Day

Read this article from The Huffington Post, Grilling For Labor Day? Don't Burn The Planet.