This mango oatmeal muffin recipe is from The Goldring Center for Culinary Medicine, Tulane University. It blends the favors of sweet mango, toasted coconut and golden turmeric to brighten the start of your day. It is not only a delicious breakfast muffin, but also works well as an afternoon snack with a cup of milk or can be served as a dessert.
Turmeric’s main active ingredient is cur cumin, which has antioxidant and anti-inflammatory properties, enhanced when combined with black pepper.
Mangos have been grown in India for over 5000 years, making them a perfect partner to the Indian inspired flavors in this recipe.
Serves 12. Prep time is 10 minutes. Total time is 30 minutes.
- Ingredients (use organic when available):
- 1 cup all purpose flour
- 1 cup quick oats
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon kosher salt
- 3/4 teaspoon ground turmeric
- 3/4 teaspoon ground cinnamon
- 1/2 teaspoon ground cardamom
- 1/2 teaspoon ground ginger
- 1/8 teaspoon ground black pepper
- 2 large eggs
- 1/2 cup brown sugar, lightly packed
- 1 cup plain low-fat yogurt
- 1/4 cup canola oil
- 1 teaspoon vanilla extract
- 1 medium mango, peeled and diced
- 1/4 cup shredded, unsweetened coconut, divided
- Gather ingredients and equipment. Preheat oven to 350 degrees F. Line a 12-cup muffin pan with paper liners and spray with non-stick cooking spray. Set aside.
- In a medium bowl, add flour, oats, baking powder, baking soda, salt, and spices. Whisk to combine evenly.
- In a separate large bowl, add eggs, sugar, yogurt, oil, and vanilla. Whisk to combine evenly and break up and clumps of sugar as needed.
- Add flour and oat mixture to wet ingredients. Using a rubber spatula, stir until well mixed but not over mixed.
- Fold in the diced mango and 2 tablespoons of the coconut.
- Use a 1.5 ounce scoop to transfer the batter evenly into the prepared muffin pan. Top with remaining coconut (about 1/2 teaspoon per muffin).
- Bake until toothpick in center muffin comes out clean, about 20 minutes.
- Nutrition Facts:
- serving size is 1 muffin (76 grams)
- 180 calories
- 7 g total fat (1.5 g sat fat)
- 30 mg cholesterol
- 180 mg sodium
- 26 g total carbs (12 g total sugars as is)
- 2 g dietary fiber
- 5 g protein
- 50 mg calcium (4 % daily value)
- 0.79 mg iron (4 % daily value)
- 100 mg potassium (2 % daily value)
- I chose to make a few modifications:
- Replace canola oil with cold pressed extra virgin olive oil (higher in polyphenols and monounsaturated fatty acids)
- Decrease sugar to 1/3 cup (to decrease simple sugars)
- Replace brown sugar with coconut palm sugar (less blood sugar response)
- Optional: replace 1/2 cup all purpose flour with whole wheat flour (to increase fiber)