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Quick & Healthy Recipes: Cinnamon-Walnut Whole Grain Muffins

cinnamonThis past weekend I craved muffins to go along with my recently-purchased hazelnut-roasted coffee.

Instead of treking down to a local bakery for a gigantic 500-calorie bomb, I decided to make my own.

Apart from pairing up perfectly with a hot cup of coffee on a brisk autumn day, these muffins are 100% whole grain, vegan, and chock full of omega-3 fatty acids.

See how you like them!

YIELDS: 18 mini muffins

2 cups whole wheat flour (or whole wheat pastry flour or whole wheat white flour)
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
2 Tablespoons ground flaxseed
1/3 cup chopped walnuts
1.5 teaspoons cinnamon
4 Tablespoons unsweetened applesauce
1 Tablespoon coconut oil
1/2 Tablespoon canola oil
(NOTE: You could omit the coconut oil and instead add an additional tablespoon of canola oil)
1/4 cup agave nectar, brown rice syrup, or maple syrup
2 teaspoons vanilla extract
1 cup water


Place all dry ingredients (from whole wheat flour to cinnamon) in one bowl.

In another bowl, mix together all wet ingredients (from applesauce to water).

Add dry ingredients to wet ingredients bowl.

Mix together lightly, making sure not to overmix.

Scoop mixed batter into muffin tin and bake for 20 minutes at 375 degrees Fahrenheit

OPTIONAL (but recommended): Once out of the oven, sprinkle additional cinnamon on top of muffins.

NUTRITION INFORMATION (for 2 mini muffins, with coconut oil):

184 calories
2.5 grams saturated fat (if using only canola oil: 0.5 grams saturated fat)
320 milligrams sodium
4.4 grams fiber
7.2 grams added sugar
4.5 grams protein

Excellent Source of: Manganese, selenium

Good Source of: Alpha Linolenic Omega-3 Fatty Acids, copper, magnesium, phosphorus



  1. Samantha said on October 26th, 2009

    This looks like a great recipe, and I’ve been enjoying your site, however, something in this recent post troubled me. You mentioned that you wanted something to go with your hazelnut roasted coffee. As a barista and health/environmentally conscious person, I was surprised that you drink this coffee because the hazelnut flavor is delivered to the bean via propylene glycol, a chemical found in antifreeze. I hope that as you continue to educate the public on what is real food, you will consider your drink choices as well, even if it’s not a matter of extra calories, but of overall health and respect for the bean!

    Thank you,

  2. admin said on October 26th, 2009

    Hi Samantha,

    I appreciate your concern. However, you will be happy to know that the hazelnut-roasted coffee I purchase is organic and not made with propylene glycol.

  3. Kristin Conroy said on March 1st, 2010

    I enjoy reading your blog, but in this post, I’m surprised that you use Canola oil. As I understand it, this oil undergoes bleaching, deodorizing, and refining at extremely high temperatures, using the solvent hexane. It’s hard not to ingest Canola with how widely it’s used in commercial products, but I’m curious why you would voluntarily use it.

  4. Andy Bellatti said on March 1st, 2010

    The only time I ever consume canola oil is in baked goods (which I make about once a month). In that sense, I don’t see an issue with using a tablespoon of it per month for baking purposes. Context, context, context.

    Besides, I stand firmly in the middle of the canola oil debate. I think it is a reasonably healthy oil. I would not say it is the absolute best oil to use, but it is also not the worst. I would certainly recommend it over soybean oil, corn oil, and safflower oil. I don’t back the canola hysteria, particularly if it is used sparingly.

    Its cardiovascular benefits can’t be denied (and, it isn’t chock-full of omega-6 fatty acids)!

  5. Jen said on February 18th, 2012

    Holy moly. These were delicious!!! Thanks for the great recipe!

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