It’s a lot harder to find delicious muffin recipes without any added sugar. So, I’ve had to get creative!

Limiting added sugar is important for all of us- that includes mamas and their babies! Added sugars are those that are added to foods during preparation/processing and don’t include the sugar naturally present in foods like fruit (thank goodness!). Added sugars include white sugar, brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, lactose, malt syrup, maltose, raw sugar, and sucrose. Maple syrup, honey, agave, and molasses are also added sugars. Oftentimes you’ll see many different types of added sugars in food and in recipes.

The 2020 Dietary Guidelines Advisory Committee advises that added sugar shouldn’t be part of the diet at all during the first 2 years of life. However, according to a study in the Journal of the Academy of Nutrition and Dietetics, 61% of infants aged 6-11 months and 98% of toddlers aged 12-23 months consume added sugar daily. Once again the guidelines and behavior diverge drastically!

I’m not surprised at the research because so many recipes I find and so many prepared foods marketed toward babies and children have TONS of added sugar. Added sugar can fit in a healthy diet (because I believe that all foods can fit in a healthy diet), however we must be mindful of all the ways in creeps in.

Because I love making muffins for me and my baby, I’ve been perfecting how to make them with lots of nutrients and no added sugar. This honeynut squash muffin recipe is AMAZING. My baby and I love it. I serve it to him fresh out of the oven (once it’s cooled, of course!) and then I toast it and add peanut butter for both of us to enjoy throughout the week. I can’t wait for you to try it!

Here’s a friendly reminder before we dive into the recipe: real, whole foods are delicious alone. They don’t need to be doused in sugar to be delicious!

Honeynut Squash Muffins

(makes 16 muffins)

Ingredients

• 1 flax egg (1 Tbsp ground flaxseed + 3 Tbsp water)

• 1/2 banana

• 1/2 cup applesauce

• 1/2 cup honeynut squash puree (can also use pumpkin)

• 1/2 cup oats

• 1 cup whole wheat flour (or spelt)

• 1/2 tsp baking powder

• 1 tsp cinnamon

• Coconut oil (to line muffin tin)

Directions

1. Make the flax egg and set aside for a few minutes.

2. In a large mixing bowl, mash the banana and then add in all other ingredients. Mix to combine. (If it seems dry, add a splash of plant based milk).

3. Line the muffin tin with a thin layer of coconut oil.

4. Transfer the muffin mixture evenly throughout each muffin cup.

5. Bake in a 350F oven for ~18-25 minutes or until you insert a knife/fork/toothpick and it comes out clean.

6. Let cool before serving to baby (and yourself!) and store in a glass jar in the fridge for the week. You an also freeze them.