Caribbean Crunch Muffins

Source:   |  Category: Baking, Ground Flaxseed

Muffins can be stored in an airtight container for up to 2 days or frozen up to 2 months.


  • 1/3 cup (75 mL) pitted, chopped dates 
  • 1/3 cup (75 mL) organic, virgin coconut oil, melted 
  • 1 cup (250 mL) mashed ripe bananas (3 small) 
  • 2 large egg
  • 1 tsp (5 mL) vanilla extract
  • 1 cup (250 mL) quick-cooking oats 
  • 3/4 cup (175 mL) unbleached all-purpose flour 
  • 1/2 cup (125 mL) chopped pecans 
  • 1/3 cup (75 mL) unsweetened medium coconut 
  • 1/4 cup (60 mL) ground flaxseed 
  • 1 tsp (5 mL) baking soda 
  • 1/2 tsp (2 mL) ground cinnamon 
  • Topping:
  • 1/2 cup (125 mL) quick cooking oats 
  • 1/4 cup (60 mL) coconut sugar or brown sugar 
  • 2 Tbsp (30 mL) organic virgin coconut oil, melted 
  • 2 Tbsp (30 mL) finely chopped pecans 
  • 1 Tbsp (15 mL) unsweetened medium coconut 
1/3 cup pitted, chopped dates 1/3 cup organic, virgin coconut oil, melted 1 cup mashed ripe bananas (3 small) 2 large egg1 tsp vanilla extract1 cup quick-cooking oats 3/4 cup unbleached all-purpose flour 1/2 cup chopped pecans 1/3 cup unsweetened medium coconut 1/4 cup ground flaxseed 1 tsp baking soda 1/2 tsp ground cinnamon Topping:1/2 cup quick cooking oats 1/4 cup coconut sugar or brown sugar 2 Tbsp organic virgin coconut oil, melted 2 Tbsp finely chopped pecans 1 Tbsp unsweetened medium coconut 


  1. In a small bowl, soften dates in 2 Tbsp (30 mL) boiling water. Preheat oven to 350°F (180°C). Position rack in centre of oven.
  2. In a large bowl, beat softened dates and coconut oil. Blend in banana, eggs and vanilla.
  3. In another bowl, mix together oats, flour, pecans, coconut, ground flaxseed, baking soda and cinnamon. Add to wet ingredients. Stir gently until combined.
  4. Spoon 1/4 cup (60 mL) into muffin tins that have been sprayed with a nonstick cooking spray.
  5. To make topping: In a bowl combine oats, sugar, coconut oil, pecans and coconut. Stir well. Sprinkle each muffin with 1 ½ Tbsp (20 mL) topping.
  6. Bake 20 minutes or until tops spring back when lightly pressed. Let cool on rack 10 minutes before removing from tins. Remove muffins and continue cooling on rack another 15 minutes.
  7. Muffins can be stored in an airtight container for up to 2 days or frozen up to 2 months.

Yield: 12 muffins.

Serving Size: 1 muffin. Each serving contains 3/4 tsp (4 mL) of flax.

Cook's Notes:

  • 1/3 cup (75 mL) chopped dried mango, papaya, pineapple, etc. can be added to the batter before baking.
  • 1/3 cup (75 mL) brown sugar or coconut sugar may be used to replace the softened dates.
  • Non-hydrogenated tub style margarine may be used in the place of the coconut oil.

Nutritional Analysis

Total Fat10 g
Cholesterol31 mg
Carbohydrates24 g
Fiber4 g
Sugars7 g
Protein5 g
Sodium121 mg
Potassium147 mg

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