Here’s one of my favorite recipes for muffins – kids love it, and it packs a great dose of fiber and veggies.


  • 1 and 1/2 cups Paleo Flour or Gluten Free Baking Flour (which happens to be high fiber!)– Bob’s Mills.
  • 1/2 cup flax seed
  • 1 generous tbsp baking soda
  • 3/4 tsp salt
  • 1 generous tsp pumpkin pie spice can use combination of cinnamon and nutmeg
  • 3 tsp of chia seeds soaked in 3 tsp of water for 10-15 minutes
  • 1 cup milk (we use Milkadamia or almond milk in our house)
  • 1 and 1/2 tsp of vanilla
  • 1/3 cup of olive oil
  • 1 tsp apple cider vinegar [optional 1/2 cup maple syrup or honey]
  • 1/2 cup of ripe banana
  • 1/2 cup of unsweetened organic canned pumpkin.
  • 1/2 cup of mashed cooked (or organic canned) sweet potato


  1. Preheat oven to 420 degrees.
  2. Mix all of your dry ingredients together.
  3. Mix all of the wet ingredients together well.
  4. Combine the wet and dry ingredients by folding them together. Do not over mix.
  5. Pour into a muffin tin with liners.
  6. Bake at 420 degrees for 20 minutes. Then turn down to 400 degrees for 20 minutes. Additional cooking time depends on your oven and ranges from 10-35 minutes. Check occasionally with a toothpick. It should come out clean.

Important! Cool for 30 minutes before removing from tin. The longer they rest, the more solid the muffins will become.