4 Delicious Oatmeal Muffin Recipes for National Oatmeal Muffin Day
8 minute read
With heart disease being the number one killer among Americans, heart health has been under the spotlight. While there are medications to help, you can protect your heart with natural options like dietary changes.
Oats are one of the healthiest grains on the planet. They are full of important and essential vitamins and minerals as well as fiber and antioxidants to boost overall health. Studies have found that oats are particularly beneficial for heart health.
With National Oatmeal Muffin Day coming on December 19th, there’s no better way to reap the benefits of oatmeal, than with these delicious and healthy oatmeal muffins.
Health Benefits of Oats
Oats are full of beneficial plant compounds and antioxidants that support overall health. Antioxidants work to lower blood pressure levels by increasing the production of nitric oxide in your body.
Nitric oxide helps dilate your blood vessels, allowing for improved blood circulation and healthier blood pressure. Beta-glucan is a powerful soluble fiber found in oats that dissolve quickly in water and forms a gel-like solution in the gut. This fiber supports healthy digestion and heart health.
By improving cholesterol levels and lowering blood pressure, fiber protects your heart from cardiovascular disease, atherosclerosis, and stroke. Fiber also reduces blood glucose levels by slowing digestion. Elevated blood sugar increases the risk of heart disease, but the fiber in oatmeal can prevent this for those with diabetes.
High cholesterol and triglyceride levels are common causes of plaques developing in the arteries. These plaques cause your arteries to harden, causing a condition known as atherosclerosis. This condition increases your risk of heart attack and stroke by disrupting blood flow and forcing the heart to work faster.
Bad cholesterol also reacts with free radicals, causing oxidation of cholesterol, which is a prominent cause of heart disease. Oats have been shown to lower cholesterol to protect your heart from serious damage.
| Related: Is a Vegetarian Diet Automatically Healthier? |
Studies have found that plant-based diets, which will include oatmeal consumption, can reverse heart disease. Individuals with clogged arteries or atherosclerosis have narrow arteries and restricted blood flow.
Consumption of oats lowers cholesterol and increases fiber, which results in arteries becoming less clogged. Adding oatmeal to your meals, in addition, any doctor-recommended medications or supplements can effectively protect the heart by slowing or reversing the progression of arterial diseases.
Heart-Healthy Oatmeal Muffin Recipes
1. Peanut Butter Banana Oat Muffins
Not only do you get heart-healthy oats with this recipe, but the potassium in the bananas supports heart health by regulating heartbeats and preventing palpitations.
1/2 cup mashed bananas (approximately 2 medium)
4 tablespoons butter, melted
1/4 cup plain yogurt
1/2 cup peanut butter
1 teaspoon vanilla extract
2 tablespoons brown sugar
1 teaspoon cinnamon
1/2 teaspoon baking powder
1/2 teaspoon baking soda
3/4 cup white whole wheat flour
3/4 cup rolled oats
1/2 cup chocolate chips
Preheat oven to 350°F and line a muffin tin with papers. Combine bananas, butter, yogurt, peanut butter, egg, vanilla, and sugar in a large bowl and mix well. Add dry ingredients, and stir until just combined, then stir in the chocolate chips. Scoop into muffin liners and bake for 25-30 minutes or until a toothpick inserted into the center comes out clean.
2. Strawberry-Blueberry Oatmeal Muffins
Berries are known for their high antioxidant content. Combined with antioxidants and fiber in the oats, this is guaranteed to take care of your heart.
1/4 cup rolled oats, quick or regular
1/2 cup greek strawberry yogurt
1/2 cup greek honey yogurt
3/4 cup chopped fresh strawberries
3/4 cup whole fresh blueberries
2 teaspoon fine sugar
1 tablespoon fig-infused balsamic vinegar (or plain balsamic)
1 cup all-purpose flour
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
2 eggs, slightly beaten
1/2 cup (1 stick) melted butter
1/2 cup packed brown sugar
1 teaspoon vanilla
1. Preheat oven to 400°F and line a muffin tin with papers. Mix oats and yogurt together in a large bowl and set aside. Toss the rinsed berries with sugar and balsamic vinegar and set aside. Whisk together flour, baking powder, baking soda, salt, and cinnamon. Add melted butter, brown sugar, vanilla, and eggs to the oatmeal mixture. Stir until just incorporated.
2. With a wooden spoon, stir the flour mixture into the oatmeal mixture until flour is just moistened. Gently fold in the berry mixture with all of the sugary liquid. Divide batter between the 12 muffin cups. Bake 15-20 minutes, or until a toothpick comes out clean from the center of the muffin.
3. Oatmeal Spice Muffins
2 cups rolled oats, not quick oats
2 cups buttermilk
2 cups flour, all-purpose or whole wheat pastry flour
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon salt
2 teaspoons cinnamon
1 teaspoon nutmeg
1 cup packed brown sugar
1 cup 2 sticks unsalted butter, melted & cooled
1 teaspoon pure vanilla extract
1. In a large bowl, stir together oats and buttermilk. Allow to sit at room temperature for 30 minutes to 1 hour. Preheat the oven to 400°F and line 24 muffin cups with paper liners. In a medium bowl, whisk together flour, baking powder, baking soda, salt, cinnamon, and nutmeg and then set aside.
2. After oats have finished soaking, stir brown sugar and eggs into the oatmeal/buttermilk mixture. Mix in melted butter and vanilla, and then blend in flour mixture until just combined. Evenly divide the batter between the prepared muffin cups. Bake for 20 to 25 muffins or until tops of muffins are golden brown and a toothpick inserted into the center of a muffin comes out clean.
4. Applesauce Oatmeal Muffins
Applesauce adds additional fiber to these muffins to support healthy digestion, regulate blood glucose, and boost heart health.
1.5 cup quick-cooking
1.25 cup flour
3/4 teaspoon cinnamon
1 teaspoon baking powder
1 teaspoon baking soda
1 cup applesauce
1/2 cup milk
1/2 cup brown sugar
2 tablespoons oil
1 egg, beaten
Preheat the oven to 375° F and line 24 muffin cups with paper liners. Mix dry ingredients together in a large bowl. In a medium bowl, mix the oil, milk, and beaten egg. Make a well in the center of the dry ingredients and pour the liquids into it. Mix well to get everything wet. Fill muffin cups 3/4 full and bake 15-20 minutes. Allow to cool 5 minutes before eating.
The Bottom Line
Oats are extremely versatile grains, so try these delicious and heart-healthy oatmeal muffins to start your mornings off right. Celebrate National Oatmeal Muffin Day this December 19th and celebrate your health for the coming year.