Egg-Free Mango and Coconut Vegan Muffins
There is nothing nicer than a warm muffin on a cold day especially when you know that your muffin is packed to the brim with only good ingredients! Baby-led weaning muffins were one of the very first foods I gave to Oscar and with good reason. They don’t have to be unhealthy, filled with sugar and butter. It’s easy to make refined sugar free muffins when you use fresh fruit; additionally, many pureed fruits can replace some or all of the fat (like oil or butter) in baking recipes and they bake up SUPER moist like these vegan muffins!
Every single time I post a muffin recipe, I get inundated with messages from parents, mostly Mums asking for an egg-free option. I don’t want to just willy nilly give an egg-free version though until I have thoroughly tested it and voila there you go! Egg-Free and dairy-free muffins!
Besides children with egg allergies, I also get a lot of requests for a plant-based muffin and I really have been trying to eat a more plant-based diet myself this year. These vegan muffins were surprisingly good and you would honestly be none the wiser to the fact that they are made with a flax egg and ‘nare a chicken in sight’ as my Dad would say.
I’m a huge fan of flax, to begin with as I try to incorporate it into my kids’ diets so much more now that we are vegetarian. It is a good source of omega-3 which is important to our health and growth of our little humans.
Omega 3 fatty acids are considered essential fatty acids. This means they are necessary for human health but the body can’t make them – you have to get them through food. Omega 3s come from a family of fats called PUFAs (polyunsaturated fatty acids). Omega 3 fats are also known as EPA (Eicosapentanoic acid) and DHA (Docosahexanoic acid)
Evidence suggests that omega 3s may be helpful in protecting your heart from heart disease. They do this by:
- Helping the heart to beat more regularly;
- Reducing the ‘stickiness’ of the blood, making it less likely to clot;
- Protecting arteries, which carry blood to the heart, from damage;
- Reducing levels of triglycerides in the blood (a fat that can increase risk of heart disease);
As well as benefits for your heart, omega 3s are:
- Thought to help with bone/joint health;
- Important in healthy brain development during pregnancy;
- Sometimes used in the management of certain cancers, Alzheimer’s disease and inflammatory bowel disease.
Flax Egg is super easy to make: 1 tablespoon of ground flaxseed with 3 tablespoons of hot water. Leave until it turns into jelly and voila = one egg!
It’s super easy and super nutritious as well. Plus it makes these vegan muffins completely inclusive so everyone can have them. You can also switch up the flour for a buckwheat flour too if you need a gluten-free version 🙂
This recipe is part of my Healthy January Series for Dunnes Stores.
Happy and healthy 2020 to you all.
Here are a few more recipes you may be interested in: