Berry Blitz Muffins and Nutrient Dense Foods

This delicious recipe was my daughters creation. She grabbed out all of her favourite ingredients and asked me to make her a muffin. How clever are our kids when we allow them to be creative!?

These muffins are nutrient dense, simple to make, satiating and are absolutely delicious.

Nutrient Dense Foods

Did you know that by nourishing our children with a nutrient dense foods, by giving them adequate physical exercise and by meeting their emotional needs, we then set them up for ultimate health and wellness.

This means that they will NOT need to rely on medical interventions when faced with immune challenges and illness. Instead their bodies will have the resources, be equipped to deal with these health challenges and they will possess the ability to respond and bounce back quickly.

If your child’s diet is full of processed packaged foods that are nutrient void- then their growing bodies and brains will need to rely on their OWN nutrient stores to fulfil their nutritional needs.

And sadly, if a child’s diet is always deplete made up of highly processed and packaged foods, then their bodies nutritional stores will be very limited.

When this occurs, their body can’t access the fuel sources that it needs in order to stay well and grow; this is very similar to having an empty fuel tank. Their incredible bodies will then begin to scream out for help! This scream may be expressed with varying symptoms; issues with energy, sleep, illness, behavioural problems, physical symptoms and more.

Nutrient dense foods are:

-whole foods in their original state

– nothing that is made in a factory

– need little or no processing in order to be consumed

– are rich in bioavailable nutrients that the body can utilise

-do not contain any factory made ingredients (preservatives, flavourings, colourings or additives).

Do you constantly feel like you are feeding your children? Are they always saying they are hungry? Well maybe it’s time to change your approach…

Children that eat nutrient dense foods from a variety of sources are better satiated.


Their bodies are being given all of the the macro nutrients (fat, protein and carbohydrates) and micro nutrients that the body requires. This not only keeps their blood sugar stable, but if their bodies nutritional needs are being met, then the body is wise and will not immediately ask for more.

Children that continually need to eat may only be trying to refil and refuel to increase their bodies resources to function optimally.

If your children are constantly hungry or not thriving, then ask yourself;

What might their bodies need?

Are my current food beliefs or approach working?

What are they lacking?

How can i fuel them differently?

Are their emotional and physical needs being met?

It CAN be this simple, don’t overthink things!

Nourish your children now while they are well.

Don’t wait until their health is in crisis.

Berry Blitz Muffins

Keyword: dessert, kidssnack, nutrient dense, treat
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 12
Author: nourishingme
Print Recipe


  • Food processor


  • 1 cup almond meal It's simple to make your own
  • 3/4 cup brown rice flour
  • 1/2 cup additive free desiccated coconut
  • 1 1/2 tsp aluminium free baking powder
  • Pinch real salt
  • 1 tsp vanilla paste
  • 10 organic medjool dates, de-seeded
  • 1 ripe banana
  • 4 tbsp grassfed butter room temperature or melted
  • 3/4 cup coconut cream
  • 3 organic grassfed eggs
  • 1 cup organic blueberries, raspberries or mixed berries if frozen defrost


  • Pre-heat your oven to 180 degrees C.
  • In a bowl add all of the dry ingredient.
  • In a food processor, add the remaining ingredients (vanilla, dates, banana, butter, coconut cream, eggs, mixed berries).
  • Blend until it is a smooth liquid.
  • In the bowl now mix both the dry and wet ingredients together.
  • Line a muffin tin with baking paper or patty pans and spoon the muffin mixture in.
  • Bake in the oven for approximately 16 minutes, or until golden brown.
  • Cool on a cooling rack.
  • When cool you can ice them with melted dark chocolate for an extra special treat.