Meal in a muffin and Essential Fatty Acids

These muffins are truly nourishing. They are jam packed with healthy fat, fibre and protein to feed any growing body and busy brain. They will also keep both you and your child satiated for long periods of time and therefore won’t result in a crash in blood sugar and then a possible melt down or brain fade.

Did you know that grassfed butter and eggs from pasture raised chickens are great natural food sources of; vitamin A, vitamin D, choline, DHA & EPA, zinc and cholesterol. These are ESSENTIAL nutrients that our children particularly need for healthy brain development.

Omega 3’s are an essential fatty acid that the body requires for health, but our body is unable to make this itself. Therefore we MUST obtain it from our diet!

Omega 3 comes in two different forms;

  1. Long chain omega 3 fatty acids (EPA and DHA)- which is found mostly in seafood and animal products. EPA and DHA is already bioavailable for the body to use. We don’t need to do anything else to it.
  2. Short chain omega 3 fatty acids (ALA)- which is found mostly in plants. This form of omega 3 needs to be converted to EPA and DHA for the body to be able to use it.

Plant based forms of omega 3 fatty acids (ALA) are an inferior source of essential fatty acids. Why? When ALA is converted to the readily available forms, EPA and DHA, the conversion rate is extremely low (approximately 1-10% to EPA and 0.5-5% to DHA). It is even lower in children!

Therefore it is extremely important that children are given bioavailable forms of EPA and DHA to feed their growing brains. Childhood is such a critical stage of development that we do not want to compromise.

Grassfed butter and eggs from pasture raised hens are such a beautiful source of the essential fatty acids we require. These muffins are therefore a brain food.

These muffins can be enjoyed anytime of the day; breakfast, snack or dessert.

They are also very simple, no fuss muffins to create too.

Getting into the kitchen and cooking your own food is the best thing you can do for your family’s health and it’s such a privilege too. Happy cooking!!

Meal in a muffin

Course: Breakfast, Dessert, Snack
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 9 muffins
Author: nourishingme
Nutrient dense muffins
Print Recipe


  • oven


  • 2 cups oats
  • 1 cup rice flour
  • 1/4 cup ground flax seeds
  • 3/4 cup sultanas
  • 1 carrot, grated
  • 4 eggs, free range
  • 60g butter, grassfed
  • 1 cup greek or natural yoghurt
  • 1 tsp vanilla paste or essence
  • 1 tsp cinnamon
  • 1 1/2 tsp baking powder, aluminium free


  • Pre-heat your oven to 160 degrees C.
  • In a large bowl add all in dry ingredients.
  • In a small saucepan melt the butter.
  • Add melted butter, yoghurt, carrots and eggs into the bowl and mix well.
  • Spoon mixture into a lined cupcake tray.
  • Bake until golden brown for approximately 15 minutes.
  • Serve warm with melted butter or cold in your child's lunch box.