In college I would occasionally get up for “grab-and-go” breakfast from our school cafeteria. Basically it was a brown bag breakfast that you could eat as you walked to class. One of the main dish choices were these delicious muffin called “Sunrise Muffins”. It almost tasted like a carrot cake muffin and everything in it sounded very healthy: carrots, nuts, raisins, and pineapple. It quickly became my breakfast of choice and I gobbled them up as I speed walked to class quite frequently.
Until one morning one of my friends told me she looked up the nutritional value of them online and they were ONE OF THE WORST choices on the breakfast menu! I couldn’t believe it! They seemed so healthy, but my favorite muffins had almost the same amount of fat as the sausage and cheese sandwiches AND a lot more sugar! I was appalled and quickly moved them to a “once in awhile” status instead of an “everyday eats” status.
Learn from my mistake and don’t assume because something looks or sounds healthy that it actually is! The good news is I’ve learned to recreate the Sunrise Muffin, but with less fat and sugar. I even add in some extra healthy punches with walnuts (my favorite nut, an amazing source of healthy fat), applesauce (to reduce the fat content but still deliver moisture), and flaxseed (a great source of fiber!).
- 2 cups white whole wheat flour
- 3 Tablespoons flaxseed
- 2 teaspoons baking powder
- 2 teaspoons cinnamon
- 1 scoop protein vanilla powder
- ½ cup raisins
- 1 apple diced (cored, but peeling is optional)
- 2 cups diced carrots (approximately 3 medium carrots)
- ½ cup shredded coconut
- 1 cup pineapple, crushed and drained
- ½ cup walnuts, diced
- 3 eggs, beaten
- ½ cup butter, melted
- ½ cup unsweetened applesauce
- ¾ cup pure maple syrup
- 1 teaspoon vanilla
- Preheat oven to 350.
- Place raisins in small bowl covered in warm water. (This will help them be plump and juicy, not dry and shriveled.)
- Meanwhile stir flour, protein powder, baking powder, flax, and cinnamon together in mixing bowl.
- Shred apple, carrots, and pineapple (if in pieces or fresh, not crushed in can) with food processor.
- Stir apple, carrots, pineapple, raisins, coconut, and walnuts into the flour mixture.
- In separate bowl combine butter, eggs, vanilla, apple sauce and maple syrup until well blended.
- Form small well in center of flour mixture. Pour in wet ingredients. Stir just until combined.
- Drop by ⅓ cup into greased muffin tin or muffin cups.
- Bake at 350 for 35-40 minutes. Tops should be brown and knife inserted in the center will come out clean.
- Serve warm or freeze, once cooled, in a freezer bag or airtight container. Keep in refrigerator.
One thing that didn’t change is how moist and flavorful these muffins are! They are great for a quick breakfast, whether you are commuting to work or just hoping to grab a bite between getting your kids breakfast! Sunrise Muffins are also a filling snack and freeze well! (Perfect for the busy mom whose kids love sweet treats!)
Make ahead these Sunrise Muffins so you’ll have them on hand for a busy breakfast or easy snacks. I’d love for you to try these amazing sunrise muffins and let me know what you think! If you like this recipe be sure to pin it and share it with your friends on Facebook!
To make this recipe you may need….
12 Cup Muffin Pan – I love this brand! I rarely use muffin cups, I just lightly grease my non-stick pan and they come out excellently.
Sturdy Wire Whisk – Use a whisk to be sure the muffin batter combines in as few strokes as possible-this helps keep muffins from over-peaking or under-peaking.
Colorful Mixing Bowls – Because baking should make you happy!
What is your favorite kind of muffin?
Have you ever been shocked that something you thought was healthy was actually not? What was it?