The Daily Beet

10 Apr Saving Time With Char: Mighty Bean Muffins!

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Saving Time with Char

On the Road Again

It’s early morning, and I am running late.  I still have that engrained “breakfast is the most important meal of the day” thing in my head, and I always eat breakfast.  Minutes later,  I am stuck in slow moving traffic, and I notice the car to my right, where I see the driver eating a “fast-food breakfast sandwich” while drinking what looks to be a gallon sized mug of coffee.  I am also in awe of this driver, because she is putting on full make-up at every red light.

If you were looking for a contrast…then, there was me.  Yea, I was running late, and missed that window of time that gets you to the turnpike in six minutes.  Once you miss that window, you may as well expect a twenty minute ride.  But, I had a great “to-go” breakfast…because I didn’t have the time to sit and eat a plant-strong breakfast at home.

A while ago, I re-created a cousin to the Mighty Muffin, calling it the “Mighty ‘Bean’ Muffin.”  It has mashed beans and bananas in it, and fills the ticket for things “delicious”.  I also make my own oat flour.  The finished product has three grams of protein, and only 80 calories.  I make them in bulk, and store them in the freezer in little bags that each contain two muffins.  I make a cup of tea (in my Cuppow®, which converts your Mason® jar into a travel mug), grab a piece of fruit, and off I go.

It’s a breakfast that is packed with a punch…fiber, protein, and deliciousness.  Making a double batch yields 24 muffins.  By my calculations, that is breakfast for more than two weeks of your daily drive to work.  I am an unconventional baker, so follow these directions, and you will have the best “grab and go” breakfast on the roads.  Really.

Mighty Bean Muffins

Note:  I take four cups of old-fashioned oatmeal, and put it in my blender, and make my own flour.  You’ll get two cups of flour this way.

Dry Ingredients:

2 cups of oat flour

1 t of baking powder

1 t of cinnamon

4T of raisins (optional), or any type of dried fruit (I also love prunes)

Other Ingredients:

2 very ripe bananas

1 cup of mashed beans (any type will do)

½ cup of unsweetened applesauce

½ cup of water

6-8 dates

Juice from one lime or lemon

Take all wet ingredients and put them in the blender.  Allow them to puree until you have a tan looking “batter.”

Put into a bowl and add the dry ingredients.  Stir until moist.  Let stand for five minutes.

Spoon into silicone muffin pans, and fill 2/3.  Place in a preheated 400 degree oven for 20 minutes, or until the muffins test “dry.”

Allow to cool.  Arrange into packets of two, and put them in the freezer. You have a great snack.  And, you have great “car food.”

These are great time savers.  And if you make enough, you always have a great breakfast.  Make a double batch.

Get your motor running and head out on the highway, in plant-strong style.  And if you are running late, no-drive through for you, because you are well packed with a great and delicious breakfast.

NOTE:  I had to go to a meeting last week, where the organizers said that they’d have “light breakfast.”  I knew that translation, and decided to make a fruit salad.  I already had the Mighty Bean Muffins, and pulled a dozen from the freezer.  When I got to the meeting, I felt as though I needed to promote the muffins and explain what they were.

But, when will I ever learn.  There is NO need.  People just attacked the plate of muffins and asked for the recipe.  My point?

Be a promoter and supply food to others.  They will get this “plant-strong” thing, for sure.

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Char Nolan for Engine 2
Char Nolan

Char Nolan is a blog contributor and Engine 2 Extra Coach. She's been plant-strong for almost five years. From Philadelphia, she works in the plant-based whole foods arena, and is also the "vegan features writer," for the "Town Dish." She's lost a great deal of weight from being plant-strong, practices yoga, and is always dabbling in her kitchen to create new, plant-strong recipes. Armed with a degree in public health, Char also holds a certificate in plant-based nutrition from e-Cornell.

  • Kat Kerley
    Posted at 13:10h, 10 April

    How long do you think these will stay fresh outside of the freezer? I’m thinking about it for my upcoming overseas trip. Thank you!

  • ElevenEleven
    Posted at 13:35h, 10 April

    Hi, Char. This sounds like an interested recipe, but how many muffins does this batch make? If it’s 12 or even 24, I’m getting very different nutritional calculations from Crono-O-Meter and that’s leaving out the raisins.

    • ElevenEleven
      Posted at 13:43h, 10 April

      Whoops, never mind, I see. That’s for a batch of 24 muffins with the serving size one muffin and no raisins. Any thoughts on what could be deleted to reduce the amount of sugar. That’s a lot of sugar, because I’m doubtful anyone could eat just one little muffin and find that satisfying for breakfast.

  • Jenna
    Posted at 13:36h, 10 April

    Do you soak the dates?

  • Lee Busch Ⓥ
    Posted at 14:23h, 10 April

    If baking (or eating that many carbs) is too much for you, try my daily breakfast that sounds gross but really isn’t. Combine in one bowl, mix and eat: equal amounts by volume of canned black beans and your favorite high-fiber cereal (ie: 1/2 cup each, or whatever amount you prefer). Add stevia and cinnamon to taste. Add some cut-up fresh fruit if you wish.

  • Candace
    Posted at 16:18h, 10 April

    I can’t wait to try these. I’m always looking for healthy recipes for my family (kids ages 3 1/2 and 2, my husband, and me). Thanks for the recipe!

  • Lynnette
    Posted at 07:01h, 11 April

    Char, these sound great. I love your positive attitude. Do you know of a workable substitute for the bananas? I am allergic to them. Maybe pumpkin?

    • Natalia
      Posted at 21:04h, 11 April

      I used flax eggs instead and it came out great! To substitute 2 bananas use 2 tbsp of flaxseed meal with 6tbsp of water. wisk and let stand for about 15minutes, its gonna become goopy like a banana or egg would be. The lack of bananas makes it lose sweetness so I would go for the 8 dates. I used 6 and felt like a bit more sweetness would have made it perfect.

      • Laura D
        Posted at 15:41h, 14 April

        Question about the flax eggs…in a different recipe can you use this same substitution for eggs? And would it be for 1 or 2 eggs? Thanks

        • Tracy
          Posted at 19:01h, 16 December

          yes, for one egg, mix 1 Tb. flax meal with 3 Tb. warm water, let sit for a few minutes to gel

  • Anu Chathampally
    Posted at 07:33h, 12 April

    Will these work in regular metal muffin pans? I don’t have silicone pans. Thanks 🙂

  • Esther E Hawkins
    Posted at 21:05h, 12 April

    Looks delish! I wish you had a ‘pin it’ button 🙂

  • SFBayou
    Posted at 18:06h, 17 April

    I made these on Monday & they were good!

  • Candace Gordon
    Posted at 13:47h, 25 April

    I made these yesterday with my boys (3 1/2 and 2 years old). My 3 1/2 year old loved smashing the beans and bananas, and my 2 year old enjoyed whisking the dry ingredients. Today, every muffin has been eaten. My husband and my kids loved them (me too!). Thanks for a great recipe! I will be making them again in a couple days when my bananas get nice and ripe. I would never think to put beans into muffins. So awesome.

  • vsokolova
    Posted at 20:46h, 31 May

    I’m going to bake a batch of these in the morning, so I’m prepping the ingredients now.

    Char, I have a quick question for you. What type of oats did you use in the recipe? When I blended 4 cups of my rolled oats I ended up with almost 4 cups of flour so I’m a bit puzzled.


  • sheryl groner
    Posted at 09:41h, 13 December

    Hi Char! Looks like a great recipe. If I were to add juicer pulp, what should I leave out/substitute? Thx!

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