Makes 12 delicious muffins
What you’ll need:
2 cups organic rolled oats (use GF if desired) ground into oat flour in a high speed blender
2 tsp baking powder
1/2 tsp baking soda
1 tsp ground cinnamon
2-4 TBSP granulated sweetener of choice , we used monk fruit, could try coconut sugar or better yet date sugar
Punch of sea salt
2 medium bananas (about 3/4 cup) ours were yellow (not brown, but not green) and we found it gave just the right amount of sweetness, use brown bananas for sweeter taste, less sugar and more prebiotic fiber the less ripe they are though, and we like this :))
3/4 cup +2 TBSP unsweetened plant based milk, we used chickpea milk for added plant based protein
1/4 cup 100% pure maple syrup
1/4 cup organic coconut oil melted (make sure not too hot)
1 tsp apple cider vinegar
1/2 tsp vanilla extract
1/2 cup raw walnuts, roughly chopped
3/4 cup frozen organic raspberries (and more to top muffins with)
Directions: preheat oven to 350F
Mix all dry ingredients in a large bowl and set aside.
Mix all wet ingredients in another bowl. I started by mashing the bananas at the bottom of the bowl with a fork then added the rest of the wet ingredients to it. Add the melted coconut oil last, again make sure it is not too hot.
Add wet to dry and fold together until just combined, don’t over mix. Then add the add-ins i.e. walnuts and raspberries, again only a few folds. Portion into 12 regular muffin lined tins. Top with a few extra raspberries and gently press in for a nice presentation and extra berry benefits. Bake for 25-30 minutes, until a toothpick comes out clean.
Let them cool on a rack before enjoying. We topped ours with Reclaim Organics edible flowers (begonias) for an absolutely beautiful treat.
Why we love these:
Oats - A great source of prebiotic fiber known as beta-glucan. By now you can likely tell we’re big on gut health and it’s for a good reason. An unhealthy, unhappy gut is an unhealthy unhappy human. We have more gut microbes than cells in our bodies and we need to support them and feed them good quality, nutrient dense, diverse foods. Bacteria in the gut ferment the beta glucans in the oats to produce short chain fatty acids (SCFAs). SCFAs are very important for whole body health. They promote less inflammation in the body, which is often at the root cause of most systemic diseases. Beta glucans have been shown to help control blood sugar, reduce triglycerides and support the immune system.
Walnuts - so many reasons to love. The neurological benefits of walnuts really stand out to me. They provide high levels of antioxidants and vitamin E that protect your neurons and protect against brain aging. The high level of zinc and magnesium walnuts contain are really good for your mood as well. As the eye is an extension of the brain, with similar neural tissue, walnuts are an eye superfood. Check out our eye health blog for more details on the amazing eye health benefits walnuts have to offer.
Great breakfast or snack option: rich in fiber, antioxidants, complex carbohydrates, protein and healthy fats.
Dr Allison Ellis