Nutrient Dense Mud Muffins with Choc Chips
Did you know iron isn't only essential for energy and brain development—it also affects your child’s sense of taste? Low iron can actually impact taste buds, which may make picky eating even worse (a frustrating cycle for parents!). Interestingly, this is also the case for low zinc. For toddlers aged 2–4, who are growing rapidly, iron is one of the most crucial nutrients—but many aren't getting enough, especially if they avoid meat.
My own son developed a texture aversion to meat around age 2, so I had to get creative. That’s when I discovered the power of beef spleen—a wholefood source with five times more haem iron than liver. Just one serve can offer around 10mg of highly absorbable iron—that’s the same as two steaks! I now sneak it into pasta sauces, smoothies, and anything he’ll eat.... even these muffins (yes, I was surprised too.. you definitely cannot taste it). Find the recipe below...these muffins are super moist and delicious (our family ate a whole batch in 2 days so hopefully yours loves them too!)
Ingredients
- 1 cup peanut butter or nut butter of choice
- 1 medium very ripe banana
- 3 eggs
- 1 zucchini, ends removed
- 1 carrot, ends removed
- 1/2 cup pure maple syrup (can opt for less or use an alternative liquid sweetener)
- 1 tsp vanilla extract
- 1/2 cup cocoa (or 1/4 cup cocoa, 2 tbsp Kid's Immune Protein Cacao)
- 1 tbsp liver or spleen powder
- 1 tsp baking soda
- 1 tsp baking powder
- 2 tbsp ground flaxmeal
- Chocolate chips (optional)
Method
Preheat oven to 170 degrees.
Add zucchini, carrot and banana to a food processor. Blend until vegetables are well-combined (and look almost like a paste).
Add eggs, maple syrup, vanilla extract, cocoa, liver or spleen powder (optional), baking soda, baking powder and flaxmeal. Blend for 30 seconds until well-combined.
Add nut butter, blend for a further 20 seconds.
Stir through choc chips with a spatula (don't blend as they'll be chopped into tiny pieces).
Line a cupcake tray with baking paper or muffin cases, spoon mixture into tin evenly.
Bake for 25-35 minutes until a knife comes out clean and the tops of the muffins are slightly hard/crispy. Keep an eye on them as every oven is different.
Allow to cool completely before eating. Store in a air-tight container for 2 days then refrigerate.