A Guide to Feeding our Future

By: Deborah Luscomb, RHN – Halifax, NS

Customize this healthy muffin recipe to your taste – lots of creative ingredient options to choose from!


  • 1 cup brown rice flour
  • 1 cup kamut or spelt flour (or other flour of choice)
  • 1/4 cup hemp meal or hulled seeds
  • 1/4 cup flax meal
  • 2 tsp baking powder
  • 3/4 cup sunflower or safflower oil
  • 1/2 cup blackstrap molasses (or maple syrup to taste)
  • 2 beaten eggs (optional for lightness)
  • 2 mashed bananas OR 3/4 cup unsweetened applesauce

OPTIONAL additions – mix and match any of the following:

  • ½ cup coconut, grated, unsweetened
  • ¼ – ½ cup raisins or other fruit
  • ¼ cup black sesame seeds (or seeds of choice)
  • ¼ cup sunflower seeds
  • ¼ cup goji berries
  • ½ cup grated carrot
  • Any spices you wish to taste: cardamom, cinnamon, nutmeg, fennel, anise, clove, ginger


  1. Preheat oven to 350 F
  2. In a large bowl, combine all dry ingredients.
  3. In a smaller bowl, combine all wet ingredients.
  4. Pour wet ingredients into dry and stir until just combined.
  5. If adding fruit or nuts, fold them in.
  6. Bake for 25 minutes. Makes 12 muffins.

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