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Movember has become an incredibly powerful movement for raising funds and awareness for men’s health. Since I chose not to grow a moustache this year, I knew I had to make my contribution in some other way.
What I came up with? Plant-based Movember Mo-Muffins. These muffins are specially crafted to contain ingredients that are of particular importance to men’s health, and of course are topped with little moustache picks that can be purchased at your local party goods store.
The words “Men’s Health” mean different things to different people. Some people think depression, others might think prostate cancer and of course heart health is a big one too.
As a dietitian, heart health is actually the entity that I associate most with Men’s Health.
There are two primary reasons for this:
1) Heart Disease is one of the top contributors to mortality in men and is very strongly linked to dietary practices.
2) High blood pressure and high cholesterol are big risk factors for heart disease and two of the most common reasons why men are prescribed medication. Yet they can be treated ( sometimes exclusively) through dietary intervention.
Long story short, we have a pretty strong understanding of the different types of foods that are “Heart Healthy”, which makes it easier to identify and incorporate heart heathy ingredients into recipes.
It should come as no surprise that these muffins are plant-based, as plant-based diets are increasingly being associated with a reduced risk of death by chronic disease.
Let’s take a closer look at my Mo-Muffins.
What you need:
2 tbsp Flax Seed
2 tbsp olive oil
1 avocado, mashed/pureed.
1 large banana, mashed/pureed.
2 tbsp Plant Sterol Margarine
¾ cup rolled oats
1 cup whole oat flour
½ cup soy milk
½ cup chopped walnuts
½ cup chocolate chips ( optional – if you need a little convincing)
1 teaspoon baking powder
½ teaspoon baking soda
1. Preheat your oven to 400F
2. Lightly oil muffin tray
3. Prepare “flax eggs” by combining 2 tbsp flax seed with 6 tbsp water and refrigerating for 15 minutes
4. Whisk flax eggs, mashed banana, oil, margarine , avocado and soy milk until smooth
5. Stir in oat flour, oatmeal, walnuts, chocolate chips, baking soda and baking powder to create batter
6. Fill muffin cups with the batter and cook for ~20 minutes.
This muffin is something you can feel good about serving and eating. Every single ingredient was selected for its specific utility to Men’s Health and, if you ask me, there is no better recipe to celebrate the end of a successful Movember!
For those who are interested in learning more about why these ingredients are exceptionally important for Men’s Health, I have provided a brief explanation below.
Bonus Content – Why These Ingredients are great for Men’s Health
Potassium – Comes from the banana and the avocado and is considered helpful for blood pressure regulation and overall heart health.
Soluble Fibre – Comes from the oat flour, oats, banana, avocado and flaxseed and is considered helpful for blood cholesterol & blood glucose regulation and overall heart health.
Omega 3 Fatty Acids – Come from the flax seeds and walnuts and are considered helpful for blood triglyceride regulation and overall heart health.
Soy Protein – Comes from the soy milk and is considered helpful for blood cholesterol regulation and overall heart health.
Monounsaturated Fats – Come from the olive oil and the avocado and are considered helpful for blood cholesterol regulation and overall heart health.
Plant Sterols – Comes from the plant sterol margarine and is considered helpful for blood cholesterol regulation and overall heart health.
Thanks so much for taking the time to review today’s article and a special salute to all those who participated in and raised money for this great cause
Andy De Santis RD MPH
Andy is a private practice dietitian and avid nutrition blogger from Toronto, Canada. He holds a master’s degree in public health nutrition from the University of Toronto and loves spreading the good word on healthy eating through his writing.
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