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Raspberry and chocolate rye muffins

Rye is an under appreciated grain. It is flavourful and high in fibre, including fermentable fibres that feed the gut microbiota. With their tart raspberries and luscious chocolate, these muffins taste like a treat that happens to be packed with protein and omega-3 fatty acids from hemp and even a sneaky vegetable. They’re nut-free and perfect for lunch boxes—children might not even realize they’re health food.



  • 2 tablespoons(30mL) ground flaxseed
  • 1/4 cup(60mL) hot water
  • 1 cup(250mL) rye flour
  • 1/2 cup(125mL) spelt flour
  • 1/2 cup(125mL) hemp hearts
  • 2 teaspoons(10mL) baking powder
  • 1 teaspoon(5mL) baking soda
  • 1/2 teaspoon(2mL) salt
  • 1/2 teaspoon(2mL) ground cardamom
  • 1/2 teaspoon(2mL) cinnamon
  • 1 cup (250 mL) grated zucchini, squeezed to drain water
  • 1 cup(250mL) mashed banana(2 to 3 medium)
  • 1/2 cup(125mL) extra-virgin olive oil
  • 1/4 cup(60mL) pure maple syrup
  • 2 teaspoons (10 mL) pure vanilla extract
  • 1 cup(250mL)fresh or frozen raspberries
  • 1/3 cup (75 mL) dairy-free dark mini chocolate chips


  1. Preheat the oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
  2. In a small bowl, stir the flaxseed with the hot water.Set aside.
  3. In a large bowl, whisk together the rye flour, spelt flour, hemp hearts, baking powder, baking soda, salt, cardamom, and cinnamon.
  4. In a medium bowl, mix together the zucchini, banana, olive oil, maple syrup, and vanilla. Add the flaxseed mixture and stir to combine.
  5. Add the wet ingredients to the dry ingredients and stir until almost fully mixed. Add the raspberries and chocolate chips into the mixture.Stir to combine; be careful not to over mix.
  6. Fill each muffin cup with about 1/3 cup (75 mL) of the batter. Bake until golden brown and a toothpick inserted in the centre of a muffin comes out clean, 18 to 22 minutes.
  7. Let the muffins cool in the pan for 15 minutes before turning them out onto a rack to cool completely. Store loosely covered on the counter for up to three days.

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