I started making muffins that could work as a lunch when my oldest was first walking. She wanted to walk around all the time, she wouldn't stop to eat a proper lunch. So even though it went against all kinds of notions about not eating and walking, not sitting down to a meal, not eating muffins all the time...I decided to make her a complete meal that could fit in her hand and go with her from the kitchen to the living room to the park.
2 cups white whole wheat flour (or all purpose)
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1/2 cup coarsely grated cheddar cheese (I used Colby jack)
in another bowl combine:
1/2 cup pureed spinach drained and squeezed (if it's frozen just puree it, if it's fresh steam it lightly then do the work, also any green will do)
1/2 cup black beans rinsed
1 egg lightly beaten
1/2 cup unsalted butter, melted
1 cup milk (you may need less depending on how well-squeezed your spinach is)
stir in the flour mixture slowly, don't over mix.
pour into greased mini muffin tins, bake at 400 for 15 minutes or until a toothpick inserted comes out clean.