Healthy Breakfast: Rainforest Vegan Muffins with Coconut, Date, and Hemp

August 2, 2013

rainforest muffins coconut date banana vegan hemp omega 3 breakfast

Many “healthy” muffin recipes tend to be a little boring, but these sweet, moist, healthy gems are not those. I call these ‘Rainforest’ muffins because they’re packed with shredded coconut, banana, and dates (my favorite!). I like my muffins crispy on top, and very moist and hearty on the inside, and these muffins hit those right notes by combining white, buckwheat, and soy flours, and three of the healthiest seeds you can find–hemp, chia, and flax–which also provide a ton of Omega-3, protein, and fiber. But the real secret ingredient is coconut oil, which lends a rich, subtly vanilla note and a dose of moisture. Studies show that coconut oil is heart-healthy and also helps you burn more calories, when consumed in moderate amounts. So make a batch of these healthy muffins for weekend brunch, and freeze the rest for weekday breakfast. They also make ideal power snacks after a workout!

Rainforest Vegan Muffins with Coconut, Date, and Hemp

Makes 18 small muffins (size of a large egg)

1 1/4 cup Flour

 1 3/4 cup Buckwheat flour

1/2 cup Soy flour

1 tbsp baking powder

1/2 cup shredded coconut, plus some extra for sprinkling on top

3 tbsp ground hemp seed

1 tbsp chia seeds

1 tbsp ground flax seed

1/2 tsp cinnamon

dash nutmeg

1/2 tsp salt (optional)

2 Bananas, plus 1/2 banana, sliced, for top (optional)

1 cup chopped dates

1/2 cup coconut oil

5 tbsp agave syrup

1 1/2 cup almond milk

1. Preheat oven to 350 degrees.

2. Mix all the dry ingredients (flour, buckwheat flour, soy flour; seeds; coconut; baking powder; spices) together in a large bowl.

3. Mash the bananas in a large bowl, then add the chopped dates and the rest of the wet ingredients.

4. Add the wet ingredients to the dry mixture, and stir well to combine. When the ingredients are just mixed (the dough will be a bit sticky and stretchy), spoon about 1/4 cup of dough into each muffin tin. (This will make pretty small muffins, about the size of a large egg.) Sprinkle on top with more shredded coconut and banana slices.

5. Put into oven and bake for 13 minutes, then do the toothpick check. If it comes out clean and the top is golden brown, it’s done. If the dough is still a bit wet, bake for another 2-3 minutes.

More recipe ideas for this lovely summer weekend: how about Mushroom Sofrito Stuffed Tomatoes or Barbecue Tempeh with Rainbow Jojos?

Photo: Peaceful Dumpling

Juhea is the founder and editor of Peaceful Dumpling and the author of bestselling novel Beasts of a Little Land. Follow Juhea on Instagram @peacefuldumpling, @juhea_writes and Pinterest.


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