Popeye Muffins

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Wholesome, moist muffins that Popeye would love! These muffins are a great way to enjoy vegetables. They are an excellent source of beta carotene (the precursor of vitamin A), vitamin K, and fiber and the spinach makes them a good source of iron.


Prep time: 30 minutes

Bake: 14 to 17 minutes at 350°F

Makes: 12 muffins

Storage: Store in an air-tight container for up to 5 days or freeze for up to 3 months.


2 Tbsp. milled flax seed plus ¼ cup (In a small bowl, mix together and let stand for at least 10 minutes.)

½ cup unbleached, all-purpose flour

1 cup whole wheat pastry flour

1 tsp. baking powder

¼ tsp. baking soda

¼ tsp. salt

½ tsp. ground cinnamon

¼ tsp. ground nutmeg

1 egg

2 Tbsp. vegetable oil

2 Tbsp. light brown sugar, packed

½ cup natural, unsweetened applesauce

½ cup 100% orange juice

1 tsp. pure vanilla extract

1 cup packed, triple washed baby spinach, chopped by food processor into small bits

1 cup carrots, shredded

½ cup walnuts, chopped, plus ¼ cup for topping (optional)


  1. In a small bowl, prepare the ground flaxseeds and water mixture; set aside.
  2. Preheat oven to 350°F. Grease twelve 2½ – inch muffin cups with vegetable oil or line with aluminum and paper baking cups.
  3. In a medium bowl, combine flours, baking powder, baking soda, salt and spices. Set aside.
  4. In a large bowl, beat flaxseed mixture, egg, oil and sugar together. Add the applesauce, juice and vanilla extract and mix well.  Add the spinach and carrots and mix until well combined.
  5. Pour the dry ingredient mixture into the wet ingredient mixture and stir just until combined. If desire, gently fold in walnuts.
  6. Pour batter into muffin tin cups filling each cup three-fourths full. If using walnuts, top each muffin with the remaining ¼ cup walnuts dividing evenly amongst muffins.  Gently press walnuts into batter using the back of a spoon.
  7. Bake for 14 to 17 minutes until centers set or a toothpick inserted in centers comes out clean.
  8. Transfer to a wire rack and cool in muffin cups 5 minutes before removing; serve warm.