Gina DePalma's Very Good For You Muffins - Cook For Your Life- anti-cancer recipes

Gina DePalma’s Very Good For You Muffins

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Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 12 servings
Carrot Icon for Number of Ingredients Size 16 ingredients

These Gina DePalma’s Very Good For You Muffins are a great breakfast or snack if you need a boost of energy. Each muffin is loaded with fiber and has around 185 calories plus 6...


  • 1 ¼ cups whole wheat flour
  • 1 cup old-fashioned oats
  • ½ cup ground flax seed
  • 3 tablespoons unsweetened dried coconut
  • 2 tablespoons dark brown sugar
  • 2 tablespoons baking powder
  • ½ teaspoon kosher salt
  • 1 teaspoon ground cinnamon
  • ½ teaspoon ground nutmeg
  • 2 ripe bananas, crushed with a fork
  • ½ cup unsweetened or homemade applesauce
  • 2 tablespoons canola, or vegetable oil
  • 1 large egg
  • 3 tablespoons milk (I use almond milk)
  • 2 tablespoons maple syrup
  • ½ cup blueberries

Nutrition Facts


158 cals


6 g

Saturated Fat

1 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

2 g


25 g


8 g


4 g


4 g


191 mg


  1. Preheat oven to 350 degrees. Line a 12-cup muffin tin with paper liners or spray them lightly with vegetable oil spray.
  2. Combine whole wheat flour, oats, ground flax, coconut, brown sugar, baking powder, salt, cinnamon, and nutmeg in a mixing bowl.
  3. Mash the peeled bananas in a medium bowl with a fork; add the applesauce, oil, egg, milk, and maple syrup and mix well to break up the egg and thoroughly combine.
  4. Add the wet ingredients to the dry ingredients and mix well with a fork– your batter will be stiff and lumpy. Mix in the blueberries.
  5. Fill each muffin liner or tin section to the top, so that batter is slightly mounded.
  6. Bake the muffins for 25 minutes; a cake tester inserted should come out clean.

Chef Tips

Gina’s Tip:

You can substitute raisins, dried or fresh chopped cranberries, or an equal amount of other chopped fresh fruit. I like to use the frozen wild blueberries from Trader Joe’s; it is always handy to have a bag of them in the freezer for impromptu smoothies or for healthy muffins and breads.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.

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