Health and Wellness, Parenting, Recipes

Preparing Healthy Snacks-Muffin Edition

muffins sitting on a plate.


Following the Family Care Office’s highly successful “Preparing Healthy School Lunches and Snacks” workshop facilitated by nutritionist Aviva Allen, I decided to share one of my favourite snacks–muffins. They make a great portable, solid food which can withstand being in a lunchbox all day.  However, muffins can sometimes get a bad rap for being loaded with carbs and lacking in nutrients. But fear not, I am sharing with you my tried and tested “healthy muffin recipe”!  It has no flour or added sugar and is packed with valuable nutrients including fruit and oats.


These muffins are really versatile, and you can get your children involved in choosing their favourite toppings.  If you have a picky eater, mini chocolate chips, like the ones pictured, can add that chocolatey flavour with less sugar than traditional chocolate chips.  Blueberries can add some great colour and flavour, and if you want more protein, you can throw in some chopped nuts. The possibilities are endless.  Personally, I like to make a few batches at once and then freeze them for later—easy and convenient!


Chipits chocolates sitting on a counter.


Emily’s Healthy (Yet Delicious) Muffins Recipe


1 banana (mashed)

1 egg

1 tsp vanilla extract

½ cup milk (can use almond or soy milk if preferred)

¼ cup maple syrup

½ cup unsweetened applesauce

1 ½ cups rolled oats

1 tsp baking powder

1 tsp cinnamon

¼ tsp salt

Optional toppings-mini chocolate chips, blueberries, strawberries, apples, dried fruit, nuts



  1. Preheat oven to 350 degrees.
  2. Mix mashed banana, egg, vanilla, milk, maple syrup and applesauce together in a large bowl. Add oats, baking powder, cinnamon and salt. Mix well.
  3. Scoop into greased or paper lined muffin tin, until each well is 1/2 full, an ice cream scoop works well.
  4. Add desired toppings to each well. Pro tip: If you are using light toppings like mini chocolate chips, stir them into each well with a spoon to make sure they are evenly distributed.
  5. Bake for 30 minutes.



12 muffins sitting on a baking tray.


Once made, these muffins can be stored in a cool, dry place for up to one week, or in the freezer for a few months. For more healthy recipes and lunch packing tips please visit Aviva’s website.

Emily Pritchard

Emily is currently completing her undergraduate degree with a specialist in Criminology and a minor in Sociology. She plans to pursue a career in social work, with a focus on working with children and youth. When not studying or working at the Family Care Office, she spends her time reading the latest books and trying out new recipes. So, that’s Emily in a nutshell, reading, writing and cooking. Quite the picture, I’m sure!

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