Nutrient-dense fruit and vegetable muffins ideal for school lunch boxes

These colourful and nutrient-dense muffins impress even the pickiest eater. With very little added sugar, you can feel good about the natural sweetness coming from fresh produce.

Be super organized and make a double batch each week to get you through school lunches, snacks and after-school activities.

Rainbow Muffins

375 ml (1 1/2 cups) whole-wheat flour

250 ml (1 cup) oat bran

5 ml (1 tsp) each baking soda, baking powder and cinnamon

75 ml (1/3 cup) packed brown sugar

375 ml (1 1/2 cups) fresh blueberries

250 ml (1 cup) shredded zucchini or carrots

1 apple, cored and shredded (about 250 ml/1 cup)

1 egg, lightly beaten

250 ml (1 cup) milk

50 ml ( 1/4 cup) vegetable oil

In a large bowl, combine flour, oat bran, baking soda, baking powder, cinnamon and sugar; mix well. Add blueberries, zucchini, apple, egg, milk and oil; stir until just combined. Divide evenly among greased or paper-lined muffin cups. Bake in a 200 C (400 F) oven 15 to 18 minutes or until tops are just firm to the touch.

Makes 12 muffins or 24 mini muffins.

Nutritional information per muffin: 186 calories, 5 g protein, 6 g fat, 28 g carbohydrates.

Source: Foodland Ontario.