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ABC Muffins

As demonstrated in the “ABC, 1-2-3” episode of Live It – September 2018

Watch the episode here.

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  • 2 cups diced apples
  • 1 cup diced butternut squash
  • 1 cup diced carrot
  • 1½ cups whole wheat flour
  • 2 tsp pumpkin pie spice
  • 1 tsp baking soda
  • ¼ tsp baking powder
  • ¼ tsp salt
  • 2 large eggs
  • ⅓ cup honey
  • 2 Tbsp oil or melted butter
  • 1 tsp vanilla


  1. To make the fruit and vegetable puree: Place a steam basket in the bottom of a medium-sized pot. Add enough water to cover the bottom by about ¼”. Add diced apples, squash and carrot to the steam basket. Steam vegetables on stovetop over medium-high heat 10–15 minutes, or until fork-tender.  Allow to cool slightly.  
  2. Preheat oven to 350º. Line a muffin tin with paper liners or spray tin with non-stick cooking spray. Tip: it may help to spray paper liners with cooking spray to prevent sticking since this recipe is low in fat.  
  3. Measure out the flour, spice, baking soda, baking powder and salt into a medium-sized bowl.  
  4. Transfer steamed produce to a blender along with eggs, honey, oil and vanilla. Blend until smooth.  
  5. Pour contents of the blender into the bowl of dry ingredients. Stir until just combined. 
  6. Spoon batter into prepared muffin tins.
  7. Bake for 18–22 minutes for standard sized muffins, or 10-15 min for mini muffins. When a toothpick inserted in the center comes out clean, they are done. 
  8. Serve warm or cool completely to store. Store in the refrigerator up to a week or in the freezer up to 6 months.  

Nutrition Facts

Amount per serving
Yield: 12 servings

Calories  133.7

Total Fat  3.5 g

Cholesterol  31.0 mg

Sodium  183.9 mg

Potassium  120.6 mg

Total Carbohydrate  24.4 g

Dietary Fiber  3.1 g

Sugars  10.5

Protein  3.4 g

Vitamin A  50.8%

Vitamin C  7.3%

Live It is a cooking demonstration presented by the Nutrition Food Service and Wellness Departments at Parkview Health. Each episode is hosted by dietitian Andrea Miller, with a goal of showcasing nutrient-dense foods and teaching viewers doable ways to use them in order to promote wellness in our community.

For more recipes and to watch past episodes of Live It, visit is moving!

With our transition to Parkview Health, this website will soon redirect all visitors to There you will find the same resources and services you are used to, in addition to the full range of offerings from Parkview.