Mediterranean Diet Muffins: A Wholesome and Delicious Treat

The Mediterranean diet, celebrated as one of the world's healthiest dietary patterns, emphasizes the consumption of olive oil, fruits, vegetables, whole grains, and lean proteins. It's often referred to as "Sunshine Cuisine" due to its vibrant flavors and health benefits. This article explores a variety of muffin recipes inspired by the Mediterranean diet, focusing on incorporating healthy ingredients and simple preparation methods.

Embracing the Mediterranean Diet in Muffins

A key component of the Mediterranean diet is the use of olive oil, even in desserts. Extra virgin olive oil, when used properly, enhances the flavor and texture of muffins, rustic pies, scones, whole breads, and cakes. Unlike overly processed oils, extra virgin olive oil is rich in mono- and polyunsaturated fats, which are beneficial for heart health. Studies consistently link extra virgin olive oil to improved overall health.

"Sunshine" Blackberry Lemon Muffins

These plant-based muffins are fluffy, moist, wholesome, and bursting with tangy blackberry flavor. They are perfect for breakfast or as a mid-day snack.

Ingredients:

• Fresh or frozen blackberries
• Mascobado granulated sugar cane
• Ripe banana
• Almond milk (or other plant milk)
• Extra virgin olive oil
• Lemon zest
• Lemon juice
• Flour

Instructions:

1. Preheat oven and prepare muffin pan.
2. Toss blackberries with flour to prevent sinking.
3. In a medium-size bowl, whisk together mashed banana and almond milk until smooth.
4. Add olive oil, lemon zest, and lemon juice, whisking until incorporated.
5. Pour the wet ingredients into the dry ingredients and gently whisk until just combined.
6. Fill each muffin hole with batter, leaving a small space at the top.
7. Bake for 30-35 minutes, or until golden.
8. Cool before unmolding.

These muffins can be stored in an airtight container at room temperature for 2-3 days, in the fridge for about 5 days, or in the freezer for 2-3 months.

Morning Glory Muffins: A Mediterranean Twist

Inspired by a memorable muffin from Atlanta's Bacchanalia restaurant, this recipe incorporates Mediterranean diet principles by using honey as a natural sweetener and olive oil instead of vegetable oil.

Read also: A Review of the Mediterranean Diet in Kidney Disease

Key Ingredients and Their Benefits:

• Carrots: Rich in beta-carotene, promoting eye health, and adding natural sweetness and moisture.
• Apples: Contribute a sweet and slightly tart flavor, providing dietary fiber and antioxidants.
• Honey: An unprocessed sweetener, used in moderation to align with the Mediterranean diet.
• Olive Oil: A healthy fat source, replacing less beneficial oils.

Instructions:

1. Preheat the oven to 400°F.
2. Soak raisins in hot water.
3. Prepare dry ingredients: Whisk together flour, baking soda, salt, cinnamon, ginger, and nutmeg. Stir in carrots, apple, coconut, wheat germ, and pecans.
4. Mix wet ingredients: In a separate bowl, whisk honey, vanilla, and olive oil. Add eggs and orange zest.
5. Combine wet and dry ingredients, then add drained raisins.
6. Fill muffin cups and bake until done.
7. Cool and enjoy.

Mediterranean Egg Muffins: A Savory Option

For those who prefer a savory muffin, Mediterranean egg muffins offer a protein-packed and flavorful alternative.

Ingredients:

• Eggs
• Onions
• Sun-dried tomatoes
• Cilantro
• Red bell pepper
• Feta cheese
• Olives
• Spices

Instructions:

1. Sauté diced onions, sun-dried tomatoes, cilantro, and red bell pepper in olive oil.
2. Whisk eggs and combine with sautéed vegetables, feta cheese, and olives.
3. Pour mixture into lined muffin tins.
4. Bake at 350°F for 18-20 minutes.

These muffins are excellent reheated in an air fryer or microwave.

Savory Muffins with Mediterranean Flavors

These cheesy muffins are studded with Mediterranean flavors like olives, sun-dried tomatoes, roasted peppers, and feta. They are highly versatile and can be customized with various ingredients found in your fridge or pantry.

Key Components:

• Base: Flour, baking powder, salt, and olive oil.
• Liquid: Eggs, sour cream or yogurt (or lemon juice and milk).
• Add-ins: Feta, olives, sun-dried tomatoes, roasted peppers, diced sautéed vegetables (zucchini, corn, carrot, onion, potato).

Instructions:

1. Preheat oven to 180°C/350°F.
2. Whisk dry ingredients in a bowl.
3. Whisk wet ingredients in a separate bowl.
4. Pour wet into the dry ingredients bowl and mix briefly.
5. Add cheese, feta, sun-dried tomato, capsicum, olives, and green onion. Mix just to incorporate.
6. Divide between muffin holes and bake until golden and crusty.
7. Cool before transferring to a cooling rack.

Tips for Storing Mediterranean Muffins

• Room Temperature: Store cooled muffins in an airtight container for 2-3 days.
• Refrigeration: Extend their life by refrigerating for up to a week.
• Freezing: For long-term storage, freeze individually wrapped muffins for up to 3 months.

Additional Tips

• Berries: If using larger store-bought blackberries, slice them to spread them out more in the batter.
• Banana: Use ripe, sweet, spotted bananas, but do not add more than ½ cup mashed banana to avoid a banana-flavored muffin.
• Lemon Zest: Only grate the superficial yellow part of the lemon, not the white part.

Read also: Delicious Mediterranean Recipes

Read also: Mediterranean Diet, Instant Pot Style

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