Easy Gluten Free Raspberry Rhubarb Oatmeal Muffin Recipe (Sugar Free & Dairy Free)
With the arrival of spring comes some of nature’s prettiest produce and the one that tops the list of favorites is the delicious and tart pink beauty rhubarb! Rhubarb has really started to garner more attention in recent years and there’s no question as to why. It is chock full of vitamins, minerals, and organic compounds – not to mention it’s also a tasty addition to your favorite baking recipes! There’s no doubt rhubarb will be making its way into your grocery cart soon, so before it does, let’s explore some of the health benefits of rhubarb.
Health Benefits of Rhubarb
1. Rhubarb for Weight Loss
Often confused as a fruit, rhubarb is actually a vegetable and one of the lowest caloric vegetables on the market to boot! Because of its low caloric count it’s often recommended to those who are struggling to lose weight. At only 21 calories per 100 grams, rhubarb is a perfect solution for those looking for a tart (and tasty!) veggie to add to their plate.
And if weight loss is what you’re really after, then rhubarb may just be a part of the solution for you! Rhubarb contains antioxidants called polyphenols and catechins which help your body burn fat by speeding up your metabolism. Rhubarb also contains a healthy dose of fiber – a necessity when it comes to weight loss! And no weight loss journey is complete without a good dose of exercise as well. Check out these great yoga, ab and running workouts for beginners from Shefit!
Rhubarb contains fibers that have been shown to reduce the absorption of sugar into your bloodstream, more than that of the plant fibers in other popular vegetables. Adding rhubarb to your favorite meal or baked goods not only increases your fiber intake, it also helps to lower your glycemic index as well!
Rhubarb can increase the levels of good cholesterol due to the presence of dietary fiber, which is known to scrape excess cholesterol from the walls of blood vessels and arteries. Furthermore, the impressive amount of antioxidants such as anthocyanin and lycopene which help to reduce your risk of heart disease.
4. Rhubarb Can Help Relieve Constipation
When it comes to your overall health and weight loss goals, it’s important to remember your digestive system. If your system isn’t running smoothly, then your overall health suffers. So in order to keep your system running smooth, try some rhubarb! Rhubarb has been used for years to treat constipation as it acts as a natural laxative. Simply adding a cup of rhubarb to your diet can greatly improve your overall digestive health. Rhubarb can also help to reduce painful gas and bloating and help to promote the growth of healthy bacteria.
5. Rhubarb Acts a Natural Detox
If weight loss is what you’re after then it’s important that you also eliminate any unwanted toxins from your body. Rhubarb can help as it’s rich in fiber and laxative properties thus acting as a powerful, natural detoxifying agent!
6. Rhubarb for Bone Health
Among the many vitamins and minerals contained within a stalk of rhubarb, Vitamin K is one of the more important ones. Vitamin K protects the brain from neural degeneration and promotes the stimulation of bone growth and repair – both important as we age.
7. Rhubarb Helps us Live Longer!
With all the vitamins and minerals found in rhubarb, there’s no doubt that adding a cup of this wonderful vegetable can make a world of difference to your overall health. Not only can it reduce your risk of developing certain cancers, it can also help reduce your risk of heart-related diseases and dementia.
8. Rhubarb Helps to Control Diabetes
Rhubarb contains manganese which helps to regulate your blood sugar levels. It also contains various compounds called anthraquinones which have been found to improve the transport of glucose in our cells – an important factor for diabetics as this is normally the job of insulin.
9. Rhubarb for Pregnancy and Breastfeeding
Rhubarb is chock full of vitamins, minerals and anti-oxidants making it a great choice for pregnant and breastfeeding women. Rhubarb also contains a nutrient called choline which plays a vital role in the health of your growing fetus’ brain. Pregnant women need at least 450 mg of choline daily while women who are breastfeeding should get about 550 mg. One stalk of rhubarb alone contains 3.1 mgs of choline, so eat up if you’re pregnant or breastfeeding!
10. Rhubarb Makes a Great Pre-Workout Snack
Eating a stalk of rhubarb on its own may not be appealing to most, but adding it to your favorite recipes is a great way to get all of its health benefits and get a great pre-workout snack to boot!
Try these Great Kid-Friendly Gluten-Free & Dairy-Free Rhubarb Muffins as your next go-to snack. They are the perfect choice for a quick breakfast or snack as they are low in calories and sugar-free! These muffins are moist and full of flavor, even without all that sugar. If you really need to add sugar though to satisfy your sweet tooth, then try adding 1 tablespoon stevia or agave.
PREP TIME: 10 mins
COOK TIME: 30 mins
- ½ cup almonds
- 1 cup gluten free rolled oats
- 3 organic free range eggs
- 3 riped bananas
- 1 cup (about 120 grams) rhubarb
- 2 cups raspberries or 1 cup mixed berries
- 1 tsp cinnamon
- ½ tsp baking powder
- Pinch of salt
- Preheat oven to 325 °F.
- Grind gluten free rolled oats and almonds in a blender or food processor. Transfer it to a large bowl, add baking powder and cinnamon.
- Place bananas and organic free range eggs in a blender and blend until you get a smoothie-like liquid.
- Pour banana-egg mixture over the dry ingredients in your bowl and add in some mixed berries or raspberries. Mix well, until all ingredients are fully combined.
- Divide the batter equally among 12 muffin cups.
- Cut rhubarb stalks into half inch lengths and scatter them over the muffins.
- Bake at 325 °F for 30 minutes, until golden brown.
Health Benefits of Rhubarb
Calories: 115 Fat: 5 Carbohydrates: 19 Fiber: 3 Protein: 5
Who knew this beautiful pink, leafy vegetable had so many health benefits? Rhubarb is definitely an underappreciated vegetable and will surely be making its way into the grocery carts of people everywhere. So add some rhubarb to your daily diet, whether as an addition to your favorite smoothie, salad or baked good. Your body will thank you!
And remember every healthy lifestyle requires some form of exercise, so along with adding rhubarb to your diet, make sure you’re also adding some activity to your daily routine. Pick up some great workout clothes, like Shefit’s Ultimate Sports Bra, pick your exercise of choice and you’ll surely be on your to a healthy lifestyle in no time!