The earliest muffins date back to English muffins, which originated in Wales. While English muffins have their fans, the American-style muffin is often sweeter and more indulgent. In fact, American muffins closely resemble cupcakes without frosting. They tend to be high in fat and sugar and low in fiber, protein, and essential nutrients. However, with a few simple adjustments, muffins can become a healthier treat.

American muffins are classified as a quick bread, making them easy to bake and enjoy. There are countless ways to eat them—some prefer just the muffin top (especially when grilled), while others enjoy biting right into the side. Mini muffins can even be eaten in a single bite. With so many flavor combinations available, you can’t go wrong. Just pick a fruit, nut, or seed—or combine all three—to create a delicious and satisfying experience.

Muffins are also a convenient breakfast option, ideal for eating on the go. When packed with wholesome ingredients, they can offer several health benefits:

• Energy Boost: Muffins can provide a quick source of energy.
• Digestive Health: Using whole grains, fruits, and nuts adds fiber, which supports healthy digestion.
• Vitamins and Minerals: Depending on the ingredients, muffins can be rich in nutrients like vitamin E and iron.
• Antioxidants: Ingredients like berries and nuts supply antioxidants, which may help reduce inflammation and boost immunity.

How to Make Healthier Muffins

Transform your muffins into a nutritious snack by making the following swaps and additions:

• Whole Grains: Substitute all-purpose flour with whole wheat flour or oatmeal for added fiber.
• Protein Boost: Incorporate protein-rich ingredients like eggs, Greek yogurt, or nut butter.
• Fruits and Vegetables: Add ingredients such as bananas, blueberries, carrots, or zucchini for added vitamins, minerals, and antioxidants.
• Fiber-Rich Ingredients: Include oats, flaxseeds, or chia seeds to increase fiber content.
• Natural Sweeteners: Replace refined sugar with natural options like applesauce or mashed bananas.

Tips for Lighter, Fluffier Muffins

If your muffins turn out too dense or heavy, try these tips:

1. Avoid Overmixing: Overmixing can lead to tough, dense muffins. Mix just until the ingredients are combined.
2. Use Vinegar and Baking Soda: The acid in vinegar reacts with baking soda to produce carbon dioxide, helping to lift the muffins.
3. Cool Completely: Let muffins cool completely outside the pan before storing them to prevent sogginess.

Celebrate National Muffin Day by whipping up a batch of healthier muffins. With a few mindful changes, you can enjoy delicious muffins that nourish your body and satisfy your taste buds!

Grilling Muffins:

Step by Step

1. make your favorite muffin mix or homemade recipe
2. heat the griddle or fry pan first
3. after the pan is completely heated add butter
4. split the muffin in half
5. grill in the hot butter

Tips

• Keep the griddle on low heat
• Toast them with butter on them you can also add later if you wish
• For best results use day-old muffins, cornbread, any quick slices of bread like bananas, croissants, donuts, etc.

This Banana Nut Med Muffins is from NC State Extension and part of their Med Instead of Meds Program.

Serves 12

Serving Size: 1 muffin

Prep Time: 20 minutes

Cook Time: 20-25 minutes

Total Time: 45 minutes

 Ingredients

• 2 overripe bananas
• 1 ½ cup chopped apples
• 1 cup chopped nuts (walnuts, pecans, or almonds)
• 2 eggs
• 1 cup old fashioned oats (not quick cooking)
• 1 teaspoon cinnamon (you can use Chinese 5 spice for a different flavor)
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• ½ teaspoon salt

Directions

1. Preheat oven to 400° degrees.
2. Line 12 muffin tins with muffin papers, spray with non-stick cooking spray.
3. Mash bananas with a fork in a medium bowl.
4. Add apples, nuts, and eggs to the bananas, mix well.
5. In another bowl, mix dry ingredients.
6. Add the banana mixture to the dry ingredients and mix until just combined.
7. Spoon the muffin mixture into muffin cups.
8. Bake for 20-25 minutes until the internal temperature of the muffin is 165° degrees.
9. Place on a wire rack for cooling.
10. Once cool, store in the refrigerator for 4-7 days.

Annette Sokolnicki, Michigan State University Extension. “Healthy Holiday Baking: Part 2, Healthy Muffins and Quick Bread Flours.” MSU Extension, 12 Jan. 2021, www.canr.msu.edu/news/healthy_holiday_baking_part_2_healthy_muffins_and_quick_bread_flours.

Cuisine, Whats Cookin Italian Style. “Homemade Grilled Blueberry Muffins.” What’s Cookin’ Italian Style Cuisine, www.whatscookinitalianstylecuisine.com/2017/08/grilled-blueberry-muffins-recipe.html. Accessed 14 Feb. 2025.

Gains, Sheila. “Healthy Muffin Makeover.” Live Smart Colorado, 21 Mar. 2018, livesmartcolorado.colostate.edu/homemade-muffins-can-be-healthy/.

Mabutas, Vincent. “National Muffin Day.” National Today, 11 Aug. 2023, nationaltoday.com/national-muffin-day/.

The Muffin Mixing Method – Community Vitality & Health, uwyoextension.org/uwnutrition/newsletters/the-muffin-mixing-method/. Accessed 14 Feb. 2025.

“Organized and word smithed my content and research” prompt. ChatGPT 21 Oct. Version, OpenAI, 16 Feb. 2025, chat.openai.com

“Should I Choose the Muffin?” Illinois Extension, 7 Nov. 2016, extension.illinois.edu/blogs/simply-nutritious-quick-and-delicious/2016-11-07-should-i-choose-muffin.

Way, Med. “Banana Nut Med Muffins.” Med Instead of Meds, 1 Dec. 2022, medinsteadofmeds.com/banana-nut-med-muffins/.

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