When I bake, I often try to tweak my recipes, whether it’s cookies, cake or other sweet delicious things to make them healthier. Sometimes it works, sometimes it doesn't. But one of my favourite ways to make baked goods healthier (and it often it does work) is to add fruit to the recipe.
Fruit, whether fresh, pureed or dried has the ability to reduce the fat and calorie content and can also add in more nutrients! Lately, I have been experimenting with California prunes, not only because they are naturally sweet with no added sugar, but because they add rich flavour and texture to a variety of foods.
But perhaps more importantly, recent research shows eating just one daily serving of about five California prunes (40g) helps slow bone loss! This is fantastic news, because November is Osteoporosis Month in Canada, where we show support and advocate for better bone health. California prunes also help support heart and digestive health. Prunes have a low glycemic index and the dietary fibre can help to manage blood sugar levels.
Did you know prunes are good for bone health?
This is why tweaking recipes by adding fruit can really bring out the nutritional benefits. For this muffin recipe below, these delicious baked goodies are made with good-for-you ingredients. I also added molasses to increase the iron content, ground flaxseed for even more fibre in addition to the prunes, and applesauce for more vitamin C! Trust me, it is a winner!
Prune, Flaxseed and Molasses Muffins
Makes 15 muffins
- 1 cup packed pitted prunes (pre-chopped if you are using a blender instead of a food processor)
- 1 cup unsweetened applesauce
- 1/4 cup molasses
- 1/4 cup brown sugar
- 1 egg
- 1/2 cup butter, melted
- 1/2 cup milk
- 1 3/4 cup cake and pastry flour (it gives a lighter texture. You can also use all-purpose flour)
- 1/2 cup ground flaxseed
- 3/4 tsp salt
- 1 tsp baking powder
- 1 tsp baking soda
- Preheat oven to 350 degrees F. Line muffin tins with large muffin liners.
- In a medium bowl, mix the flour, flaxseed, salt, baking powder and baking soda. Set aside.
- In a food processor or blender, add prunes and apple sauce and pulse until it forms sticky applesauce texture. Pulse until there are no more large prune lumps. Because I used a blender, I pre-chopped my prunes so they blended more smoothly. There should be 1 2/3 cups of prune and applesauce puree.
- In another bowl, mix together the prune and applesauce puree, molasses, melted butter and brown sugar with a wooden spoon.
- Add the egg to wet mixture. Stir to combine. Add milk. Stir to combine.
- Add flour mixture and stir just until the dry ingredients disappear into the wet mixture. Do not overmix.
- Spoon muffin batter into lined muffin tins. I used an ice cream scoop. Scoop holds 1/3 cup of batter.
- Bake at 350 degrees F for 15-18 minutes. A toothpick will come out clean when done.
Disclaimer: This recipe post was sponsored by The California Prune Board. All opinions are my own and are genuine! #EatCAprunes #prunes4bones