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Banana-Berry Nut Muffins With Chia Seeds

Banana-Berry Nut Muffins With Chia Seeds 12.000

The Washington Post

Local Living Jan 18, 2013

Serve these gluten-free muffins warm or at room temperature with your favorite nut butter. Ground chia seeds are available at Whole Foods Markets, Harris Teeter and Giant stores.

Make Ahead: The cooled muffins can be stored at room temperature in an airtight container for up to 2 days. They can be frozen in freezer-safe resealable plastic food storage bags for up to 1 month. Defrost in the microwave (HIGH setting) for 10 seconds.

Servings: 12 muffins
  • 3/4 cup brown rice flour
  • 1/2 cup gluten-free old-fashioned rolled oats (do not use quick-cooking or instant)
  • 1/4 cup chopped walnuts (may be substituted with your choice of raw, unsalted nuts)
  • 2 tablespoons ground chia seeds (see headnote)
  • 1 1/2 teaspoons double-acting baking powder
  • 1/4 cup cinnamon-flavored applesauce
  • 1/4 cup agave syrup
  • 1/4 cup unsweetened almond milk
  • 1 ripe banana, mashed well
  • 1 tablespoon canola oil
  • 1 cup fresh blueberries


Preheat the oven to 425 degrees. Use paper baking cups to line the wells of a muffin pan with regular-size wells.

Whisk together the brown rice flour, oats, walnuts, chia seeds and baking powder in a mixing bowl. Stir in the applesauce, agave syrup, almond milk, mashed banana and oil; leaving some lumps in the batter is okay. The consistency will be quite thick.

Gently fold the blueberries into the batter. Divide evenly among the paper liners, filling them no more than three-quarters full. Bake for 18 minutes, or until a toothpick inserted into the center of the muffins comes out clean and the tops are lightly browned.

Let them sit in the pan for 5 minutes, then transfer the muffins to a wire rack to cool.

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Recipe Source

Adapted from a recipe by Elaine Gordon, a master certified health education specialist and creator of

Tested by Kendra Nichols and Bonnie S. Benwick.

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Nutritional Facts

Calories per muffin: 130

% Daily Values*

Total Fat: 4g 6%

Saturated Fat: 0g 0%

Cholesterol: 0mg 0%

Sodium: 60mg 2%

Total Carbohydrates: 23g 8%

Dietary Fiber: 3g 12%

Sugar: 9g

Protein: 2g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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