01 Aug Back-to-School with SunButter Apple Muffins
By Toby Amidor, MS, RD
This post was sponsored by SunButter®, however all thoughts are my own.
Back-to-school is a hectic time for everyone! In my house filled with two teens and one tween, the hustle and bustle in the morning makes it easy for kids to fly out the door without breakfast. As a mom who’s also a registered dietitian, I never let that happen. Here are my quick tricks for making sure all my kiddos eat a healthy breakfast, and a recipe for SunButter Apple Muffins you can easily whip up.
Breakfast in 5 to 10
Since my kids were young I always encouraged breakfast. I want them to be well nourished as they walk into class, and never feel those hunger pangs that can offset their concentration and learning. But as my kids like to sleep as late as possible (don’t they all!), I make sure to have quick and easy options available. All they need is 5 to 10 minutes to sit and eat, or even grab-and-go. Here are a few things I do to get it done:
- Set the table the night before: I put out plates, napkins, cups, and silverware on the table the night before. Shaving off even one minute helps!
- Meal prep breakfast: I prepare enough whole grain pancakes, muffins, overnight oats, individual egg casserole, or parfaits over the weekend. That way, the food is ready to heat and eat (or just eat!). They don’t have to wait for me to cook them something, which makes it easier for all of us.
- Discuss what’s for breakfast: Instead of my kids asking “What’s for breakfast?” I tell them the night before. This way they know what’s going on their plate, which shaves off another few minutes in the morning.
- Have a backup: If I don’t have a breakfast prepared, I always have a backup plan. One of my favorite go-to breakfasts that they can make in less than one minute is whole grain toast with SunButter and a glass of milk. SunButter features a distinctive, roasted sunflower seed taste that my whole family enjoys. Paired with a glass of milk and whole grain bread, you get three food groups at breakfast in a flash.
My Go-To Breakfast Option
One of the easiest breakfasts for me to make in advance are muffins. I can even make a double batch, and freeze half for a busy week. As store bought muffins tend to be oversized with a ton of calories and saturated fat, I love baking my own where I have full control over the ingredients.
These SunButter Apple Muffins below are made with sunflower butter in place of fat like butter. This helps reduce the artery clogging saturated fat, and it also makes it a nut-free option my kids can take to school. SunButter also packs as much protein and more nutrients, like magnesium, Vitamin E, zinc and iron, than traditional nut butters like peanut butter and almond butter. And did I mention this tasty spread is made free of the top 8 food allergens (peanuts, tree nuts, milk, eggs, soy, fish, shellfish and wheat)? SunButter is a delicious and safe spread that everyone in the family can enjoy. Plus, SunButter is vegetarian, vegan, gluten-free, and certified kosher. All SunButter varieties are made with non-GMO sunflowers, and most varieties are Non-GMO Project Verified. I love to top them with fresh sunflower seeds for an added crunch and even more nutrients.
SunButter Apple Muffins
Prep time: 15 minutes
Cook time: 18 minutes
1¼ cups unbleached all-purpose flour
1 cup white whole wheat flour
1 teaspoon baking powder
½ teaspoon baking soda
1/8 teaspoon salt
¾ cup SunButter at room temperature (I used SunButter Creamy, but No Sugar Added is also an excellent choice!)
½ cup unsweetened applesauce
¼ cup nonfat plain Greek yogurt
½ cup nonfat milk
½ cup packed dark brown sugar
2 large eggs, beaten
1 teaspoon vanilla extract
1 apple, cored and chopped
¼ cup roasted, unsalted shelled sunflower seeds, divided
Preheat oven to 350°F. Coat a standard 12-muffin tin with cooking spray and set aside.
In a medium bowl, sift together the flours, baking powder, baking soda, and salt.
In a large bowl, whisk together SunButter, applesauce, Greek yogurt, and milk until mixture is smooth. Add the sugar and whisk until combined. Add the eggs and vanilla extract, whisking until completely incorporated.
Slowly add the dry ingredients into the wet ingredients, stirring to combine. Gently fold the apple into the batter.
Using ¼-cup scoop, transfer the batter into the prepared muffin tins. Tap the muffin tin a few times on the counter to release any air bubbles. Sprinkle each muffin with 1 teaspoon of sunflower seeds. Bake for 18 minutes until golden brown and a toothpick inserted in the center comes out clean.
Remove from the oven and allow to cool for 10 minutes before removing the muffins from the tin.
Makes: 12 muffins
Serving size: 1 muffin
Nutrition Information (per muffin):
Calories: 259; Total Fat: 11 grams; Saturated Fat: 1 grams; Protein: 8 grams; Total Carbohydrates: 34 grams; Sugars: 15 grams; Fiber: 3 grams; Sodium: 138 milligrams