≡ Menu ≡ Menu

Healthy Fruit Muffins

Spelt Blueberry and Banana Muffins


Healthy Fruit Muffins

For the past six months we have been progressively moving away from refined pantry items such as white sugar, rice, and flour, and some vegetable oils to healthier alternatives. This has been a seamless transition as the kids generally don’t notice. They are not overly fond of black or brown rice but the other things mostly go unnoticed. My list of  things that I make from scratch is expanding as we eat less and less processed and packaged items. These progressive changes have become our normal.

Earlier this week, one of the mums from my son’s was asking me for some advise about starting to eliminate processed food from her family’s diet. She had no idea where to start and was a little overwhelmed about how to start.  We discussed some simple ingredient switches I now use, places to shop, and things to look out for on product labels. The conversation made me realise that while we now eat almost no processed or packaged foods it has been a gradual transition over a few years. It has also happened alongside the development of our backyard vegetable garden. The more that we grow, the more I have to “work with” and use in the kitchen to create home made preserves, sauces, baked goods, dehydrated, frozen and dried food.

My suggestion to my friend was – start with one thing and once that has been accepted by the family and becomes the norm, add the next thing until you find yourself making your own sorbet and ice cream instead of buying the store version that is laden with additives. In no time you will be making cheese and yogurt, bread, jam, sauces, stock, dips, etc. These things all take time to incorporate into your routine. I admit that if I worked away from home at a full time job it would be extremely difficult to do. I understand that it is not an option for all families, however, anyone can make simple adjustments and ingredient substitutions for healthier choices. I feel very fortunate to be working with a wonderful partner, Pureharvest, here on the blog who provide me with some gorgeous non GMO, organic, and healthy products to use in my recipes. The benefit for you is in the recipe below.  You do not need to be concerned about trying new unfamiliar ingredients. I have done the research and recipe testing on your behalf – just follow the recipe, bake and add to lunch boxes 🙂 Easy!

This recipe is refined sugar free. It could be further modified to be dairy free by substituting butter for coconut oil. Note that this will result in a much denser, less fluffy texture and will require a slightly longer cooking time. Another alternative is to Make your own butter, or use organic butter.

During school term I bake each week so that I can include one baked item in my eldest son’s lunch box and morning tea for Mr Fresh. This muffin recipe is a good starting point if you wish to reduce refined sugar in your family’s diet. I used banana and blueberry in this recipe as that was the fruit I had available, substitute with whatever you have on hand.

You will see from the image below that I have made two sizes of muffins as that is how I make them each week, the small ones are eaten by the kids and the large ones go in Mr Fresh’s lunch box.

Healthy Fruit Muffins
Prep time
Cook time
Total time
Healthy Fruit Muffins. Spelt Banana and Blueberry Muffins. Refined Sugar Free. A healthy lunch box treat and simple way to start substituting refined ingredients to a healthier alternative.
Recipe type: Snack
Serves: 9
  1. Heat the oven to 160 degrees
  2. Add the egg, butter and Rice Malt Syrup to a bowl and whisk to combine well
  3. Add the remaining ingredients and mix to just combine.
  4. Add to muffin tins of your desired sized - I make a combination of small and large sized ones.
  5. Place into the oven to cook
  6. Cook time for the large size is 30 minutes and 20 min for the small sized ones
  7. Allow the muffins to cool int he pans for 5 minutes prior to removing and further cooling.
These muffins freeze well if you are making batches ahead of time
Healthy muffins

Are you on a food journey? Have you made changes to the foods that are part of your family diet? Do you have a progressive approach or one of complete and immediate change? 

You can find some of the items that we make from scratch here.




A Fresh Legacy

Share this post: Facebooktwittergoogle_pluspinterest
Join me here: Facebooktwittergoogle_pluspinterestrssinstagram

Get a weekly delivery of Fresh content straight to your in-box.

{ 1 comment… add one }
  • Lizzy (Good Things) October 10, 2014, 1:44 pm

    Great post, Kirsty and great advice too! Like you, I’ve been moving away from the refined sugar and flour where possible. Lovely your recipe. Happy baking.

Leave a Comment