From the book Dating Vegans: Recipes for Relationships available here.
Good source of Omega 3 fats – from walnuts, plus no added oils
Omega 3 is an important polyunsaturated fat for metabolism. It’s found in plant sources such as nuts and seeds.
Yield: 12 large muffins
3 peaches , chopped
1 cup strawberries, hulled and chopped (optional)
3 bananas , mashed
1 cup raspberry (or other fruit) juice
¾ cup applesauce
½ cup maple syrup
3 cups whole wheat pastry flour (or unbleached flour)
1 cup quick oats
1 Tbs cornstarch
1 tsp baking soda
1 tsp ground cinnamon
¼ tsp salt (optional)
¾ cup chopped pitted dates
½ cup chopped walnuts or other nuts
Preheat oven to 375 degrees F. Lightly oil a 12-muffin tin or use a nonstick tin.
Place all wet ingredients (peaches, strawberries, bananas, juice, applesauce, and maple syrup) in a large bowl and mix.
Place the flour, oats, starch, baking soda, cinnamon, and salt in a separate bowl and mix.
Combine the mixtures and mix again. Add the dates and walnuts to the muffin batter and mix. Place the batter in the prepared muffin tin. Bake for 30 minutes or until light brown and dry on top except for the melted fruit.
Note: Other types of fruit can be substituted such as apples, pears, or blueberries. You might need to adjust the flour and starch depending on how wet your selected fruit is compared with the original recipe.
Nutritional Information: 279 Kcal, carbohydrates: 59 g, protein: 7 g, fat: 4 g.