Spring Recipe: Blueberry Zucchini Muffins

May is Mental Health Awareness Month, a time to bring attention to mental health and its critical role in our overall health and wellness. According to Mental Health America, nearly 1 in 5 American adults will have a diagnosable mental health condition in any given year. It impacts young people as well, and, like hunger, no zip code or community is immune from it.

We know that hunger and health are inextricably linked, and that includes mental health. According to the Academy of Nutrition and Dietetics, one of the best things you can do for your body to limit stress is to choose a balanced, healthy eating style. Burgeoning research also shows that diets high in foods like vegetables, fruits, whole grains, and fish and seafood can have a positive impact on mood and overall mental health.

In honor of Mental Health Awareness Month, we are sharing a recipe that uses whole grains, vegetables and fruit to boost your mood and contribute to your overall wellbeing. These Muffins de calabacín con arándanos are healthy and delicious – two of our favorite things at the North Texas Food Bank! And breakfast is a great way to start your day and fuel your brain!

Beyond a well-balanced diet, other ways to ease stress and bolster your mental health, adapted from the Academy of Nutrition and Dietetics, include:

  • Relaxation activities, such as meditation, guided imagery or breathing exercises
  • Spending time with friends and loved ones for emotional support
  • Limiting caffeine
  • Seeking professional help. There is no stigma in reaching out for help and getting the treatment you need.

Muffins de calabacín con arándanos

Porciones: 16                                
Tiempo total: 40 minutos


Tasty blueberry muffins on old baking tray sitting on rustic wooden table, text space
  • 1 calabacín grande, rallado, exprima el exceso de agua
  • 1/2 taza de puré de manzana
  • 1/4 taza de leche descremada
  • 3/4 taza de miel
  • 2 cucharadas de aceite de oliva
  • 1 cucharadita de extracto de vainilla
  • 2 tazas de harina integral
  • 1 cucharadita de bicarbonato de sodio
  • 2 cucharaditas de polvo de hornear
  • 2 cucharaditas de canela
  • 1/8 cucharadita de sal
  • Spray antiadherente para cocinar (oliva o canola)
  • 1/2 taza de arándanos


  1. Precaliente el horno a 350 ° F.
  2. En un tazón grande, agregue el calabacín, el puré de manzana, la leche, la miel, el aceite de oliva y la vainilla. Mezclar bien hasta que esté combinado.
  3. En el mismo tazón, agregue la harina, el bicarbonato de sodio y el polvo, la canela y la sal. Mezclar bien hasta que esté combinado.
  4. Cubra ligeramente el molde para muffins con aceite en aerosol. Llene las tazas hasta la mitad con la mezcla para muffins.
  5. Agregue arándanos a la parte superior de cada mezcla para muffins.
  6. Hornee de 20 a 30 minutos, o hasta que la parte superior esté dorada. Para revisar los muffins, inserta un cuchillo en el medio y si está listo, saldrá limpio.
  7. Deje enfriar los muffins para que se reafirmen o disfrútelos tiernos y calientes.  

Full nutritional information about this recipe can be found here: https://ntfb.org/blueberry-zucchini-muffins

Los servicios de nutrición son un componente crítico del plan estratégico del Banco de Alimentos para brindar Alimentos para hoy y esperanza para el mañana, y hemos brindado educación culinaria y nutricional gratuita a poblaciones de bajos ingresos desde 1996. Visite nuestro sitio web para obtener más información sobre nuestros servicios de educacion.

Enjoy the rest of your spring!

Jamie Palefsky is a Nutrition Education Specialist for the North Texas Food Bank.