by Kim Beavers, MS, RD, LD, CDE


This very thought, in fact, has gone through my head during many past school years (especially the middle school years!). Perhaps the lunch boxes hang out with all the missing socks? While lunches and lunch boxes come and go through the years one thing remains the same: the desire to provide nutrient rich food to hungry, growing children. When I saw these muffins on the  website I knew I had to try them. They bake up wonderfully and are a great way to increase nutrients for a lunchbox, afternoon snack or a grab-and-go breakfast. In addition, the portability of muffins can’t be beat.

If you still have little ones at home try some fun names to market these like “Green Machine Muffins” or “Grinch Muffins” or “Hulk Muffins”. Marketing healthy foods to kiddos is one of our jobs as moms, dads and other adults in charge. If we are excited about fruits, veggies, and other healthy foods it shows. The importance of promoting nutritious foods to children became abundantly clear at a recent meeting I attended. It turns out that 4.6 BILLION is spent to advertise fast food while 116 million is budgeted to promote fruits and veggies. So go forth and eat more fruits, veggies and green things (even muffins).

Until next time— eat well, live well!

Sweet Spinach Muffins

These muffins are moist, delicious and very green. What a spectacular way to get in a little spinach!

2 cups flour, whole wheat

1 1/2 teaspoon cinnamon

2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

3/4 cup milk

1/2 cup honey

1 large banana

6 ounces spinach

1/2 cup butter, unsalted

1 large egg

1 teaspoon vanilla extract

Preheat oven to 350ºF, and line a muffin pan with paper liners (or use silicone muffin cups sprayed with cooking spray).

Combine all dry ingredients in a large mixing bowl. Melt butter. Blend the wet ingredients in a blender or food processor until completely pureed. Pour the puree into the dry ingredient bowl, and fold together gently until just combined. (Do not over mix.)

Spoon the batter into the muffin pan, and bake for 18-22 minutes, or until the muffins are firm to the touch, but not quite browning. Cool most or all of the way before serving.

Yield: 18 muffins (Serving size: 1 muffin) Nutrition Breakdown: Calories 150, Fat 6g (3.5g saturated fat), Cholesterol 25mg, Sodium 150mg, Carbohydrate 22g (8g added sugar), Fiber 2g, Protein 3g. Diabetes Exchanges: 1 ½ Starch, ½ “other” carbohydrate Recipe provided by Super Healthy Kids. For more information and other recipes check out the website:

Until next time; eat well, live well ~Kim


Kim Beavers is a Registered Dietitian and Diabetes Educator for University Health Care System. She lives in North Augusta with her husband and two children and she is the co-host of the culinary nutrition segment Eating Well with Kim, which airs at noon Monday, Wednesday and Friday on WRDW. To be notified of new recipes join Kim’s facebook fan page at To search for specific recipes go to You can also watch the segments at


This article appears in the September/October 2019 issue of Augusta Family Magazine.
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