Recipe: Phyto-licious Chocolate Muffins (whole grain, vegan option, low fat)

I had a bunch of odds and ends in my fridge: an overripe avocado, half a banana, a spot of applesauce, some leftover millet and a bit of whey from making Greek yogurt. What could I make that used all of them? Muffins, of course!

Avocados are a great source of beneficial fats, including anti-inflammatory phytosterols and oleic acid, similar to the main fat found in olive oil. That makes them a nutritious substitute for butter and oils in baking.  Along with the cocoa and fruit in this recipe, avocados also high in phytonutrients, such as carotenoids.

And in case you’re wondering: No, these muffins don’t taste like avocados. They taste like chocolate.

Ingredients

• 1 cup rolled oats (regular or quick)
• 1 cup cooked millet, cooled
• 1 1/4 cups whole-wheat flour (use white whole-wheat flour if available)
• 1/4 cup cocoa powder
• 1/4 cup xylitol or sugar
• pinch freshly grated nutmeg
• 1 Tablespoon baking powder
• 1 teaspoon baking soda
• 1/2 cup chocolate chips or chopped semi-sweet baking chocolate
• 1 teaspoon vanilla
• 3/4 cup unsweetened applesauce or mashed ripe banana, or a mix of the two
• 1/2 cup plus 2 Tablespoons whey, nutmilk, or water
• 1/2 cup mashed avocado

Supplies

• measuring cups and spoons
• 2 mixing bowls
• cookie sheet
• muffin tin with 12 2 ½-inch cups
• cooling rack

Making the muffins

1. Toss the oats and millet and spread evenly on a cookie sheet or pie plate. Toast in a 400°F oven until slightly golden (12-15 minutes), stirring once or twice. Let cool.

   

2. Set aside 1/4 cup of the oats and millet mixture. Mix the rest with the other dry ingredients, including chocolate chips.
3. Mix the avocado, banana or applesauce, liquid and vanilla together in a separate bowl.
4. Add the wet ingredients to the dry ingredients and stir until well-mixed. Batter should be somewhat lumpy.
5. Spoon batter into lined or greased muffin tin. Fill each cup about three-quarters full.
6. Sprinkle the tops with the oat and millet mixture that you set aside earlier.
   
7. Bake at 400°F for 15-18 minutes, or until an inserted toothpick comes out clean.
8. Cool on racks before eating.