San Juan Muffins

VegetarianDairy
Prep: 10 min Cook: 20 min Serves: 12 Cuisine: American

Sweet and hearty muffins featuring cattail flowers and honey, perfect for breakfast or snack. They offer a nutty flavor with wholesome whole wheat goodness, suitable for all ages.

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Ingredients

  • 1 cup cattail flowers or pollen ⓘ
  • 1 cup whole wheat flour ⓘ
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt ⓘ
  • 1 egg ⓘ
  • 4 tablespoons sunflower or cooking oil ⓘ
  • 4 tablespoons honey ⓘ
  • 1 1/2 cups milk ⓘ
  • 2 tablespoons toasted sunflower seeds ⓘ

Instructions

  1. Mix cattail flowers or pollen, whole wheat flour, baking powder, and salt in a bowl.
  2. Beat eggs in a separate bowl; add oil, honey, and milk.
  3. Stir the wet ingredients into the dry ingredients just enough to combine.
  4. Fill greased muffin pans two-thirds full.
  5. Bake at 400°F (200°C) for 20 minutes or until done.

Nutrition & Diet Analysis (per serving)

753 kcal 38% DV
Protein Fat Carbs

Macronutrients

Protein 11.2g 22% DV
Total Fat 42.5g 54% DV
Carbs 90.3g 33% DV
Fiber 3g 11% DV
Sugar 32.8g 66% DV

Electrolytes

Sodium 12493.2mg 100% DV
Potassium 406.5mg 9% DV
Cholesterol 66mg 22% DV

Vitamins & Minerals

Vitamin A 63.5mcg 7% DV
Vitamin C 4.4mg 5% DV
Vitamin D 0.4mcg 2% DV
Calcium 1659.3mg 100% DV
Iron 7.4mg 41% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Explore Ingredients

egg baking powder sunflower milk sunflower seeds whole wheat flour honey salt

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