The next time you need a sweet snack that’s also good for hair growth, try these Berries & Jam Muffins, which are full of vitamin C. Our healthy hair recipes come courtesy of nutritionist Joy Bauer, a renowned health expert committed to helping people eat, look and feel healthier.
The strawberries in these healthy muffins are a great source of vitamin C, a key player in hair health. Vitamin C helps the body absorb non-heme iron (the type found in plant foods), which in turn helps red blood cells carry oxygen to hair follicles. It’s also essential for the formation of collagen, a structural fiber that keeps cells strong, firm, and flexible. Hair follicles require collagen for optimal growth and overall strength. Even minor vitamin C deficiencies can lead to dry, brittle hair that splits and breaks easily.
Luckily, vitamin C is found in a number of tasty foods like strawberries, kiwi, citrus fruits, bell peppers, broccoli, and cauliflower. Though strawberries are enjoyable alone (or with a touch of whipped cream!), they’re also perfect for smoothies and can be easily incorporated into pancakes, oatmeal, yogurt and muffins.
Healthy Hair Recipes: Berries & Jam Muffins
1/2 cup granulated sugar
1/2 cup whipped butter (or trans-fat-free soft tub spread)
2 egg whites
1 cup unsweetened applesauce
2 teaspoons vanilla extract
2 cups oat flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 cup strawberries, hulled and quartered
1/2 cup raspberries
1/4 cup reduced-sugar strawberry preserves
Serving size: 1 muffin
Amount per Serving
Protein: 3.0 g
Total Fat: 5.0 g
Saturated Fat: 1.0 g
Total Carbohydrate: 24.0 g
Dietary Fiber: 2.0 g
Sodium: 167 mg
PREP TIME: 5 mins
TOTAL TIME: 30 mins
This recipe makes 12 servings
Preheat oven to 350°F. Fill cups of a 12-cup muffin pan with paper liners.
In a large bowl, mix sugar and spread. Add egg whites individually and mix well after adding each. Stir applesauce and vanilla into mixture. Add oat flour, baking powder, and baking soda. Stir until dry ingredients are just combined, but do not over-mix. Fold in strawberries and raspberries.
Fill each muffin cup halfway with batter and spoon a teaspoon of preserves into the center of each. Bake for 12-15 minutes, until muffin tops are lightly browned and a toothpick can be cleanly inserted and removed from their centers.
Turn muffins out on a wire rack to cool. At room temperature, store in an airtight container for up to 2 days, or freeze for up to 1 month.
About Nutritionist Joy Bauer
Joy Bauer, MS, RDN, CDN, is one of the nation’s leading health authorities. As a trusted nutritionist and health expert, Joy shares reliable, practical, and straightforward advice that helps millions of North Americans eat better and lead healthier, more fulfilling lives.