These easy-to-make gems are complete and balanced. You could live off of them if you were stranded on a desert island. That is, an island that has an oven, organic blueberries, and some measuring cups.

I love simple, snack-like, delicious, nutritious mini meals. Cook just once, and enjoy over time. They refrigerate very well and you can toast them for some bakery-like warmth when you are ready to eat them. I use all organic ingredients, and recommend that you do too. (But I won’t put “organic” in front of every ingredient.) These muffins are complete (carbs, protein, fat and fiber), low-glycemic, gluten free, dairy free, soy-free, and loaded with flavor. The blueberries are an excellent source of antioxidants. These gems are also heart-friendly.

Preheat oven to 390 degrees

Normally they cook for about 21 minutes. Adjust depending on the size of muffins you are making. (Larger muffins require a few more minutes.)


  1. 5 cups rolled oats
  2. 2 1/2 cup blueberries. Frozen works great.
  3. 5 Tbs, pure maple syrup or agave
  4. 3/4 cup plain meal replacement powder
  5. 1 1/2 tsp cinnamon
  6. 1 tsp salt
  7. 2/3 cup walnuts
  8. 1/2 cup flax (whole or? ground)
  9. 2/3 cup pumpkin seeds
  10. 1/2 cup dried unsweetened coconut
  11. 1 1/2 cup water
  12. 2 1/2 tsp pure vanilla extract
  13. 1 1/2 cup unsweetened almond milk or unsweetened coconut water
  14. 1/4 cup plus 1 Tbs of coconut oil. (Soften before using by putting the whole jar into a pan with warm water. Do not precook it.)

Combine dry ingredients.

Combine wet ingredients, minus the coconut oil.

Mix together, then add the softened coconut oil. (This prevents the oil from becoming little icebergs when added to the other cooler liquid.)

Spoon into muffin tins and bake. Test with a toothpick or a knife. Make sure they are cooked all the way through. They will hold together after they cool a bit.

Bet you can’t eat just one!

With love and encouragement,


Rosie Bank


Board Certified Integrative Nutrition Health Coach

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