(Lactose free, gluten free, naturally sweetened, no added sugar, nut free, whole foods)
Now, I know that some of you may be skeptical about the taste of these muffins due to the absence of any sweetener (especially if you are planning on making them for your children), however the beautiful thing about bananas is that they seem to get sweeter, the riper they become, which means that you won't need to add anything else!
Some of nutritional benefits from the ingredients included in this recipe:
- Protein from eggs and brown rice protein powder: Protein helps curb hunger, meaning you are less likely to snack and overeat. Recently, a study by University of Sydney's Charles Perkins Centre, ‘published online in Obesity Reviews’ indicates that ‘humans' instinctive appetite for protein is so powerful that we are driven to continue eating until we get the right amount of protein, even if it means consuming far more energy than we need’ (Szittner, 2013).
- Buckwheat: Buckwheat is thought to lower blood glucose levels:
‘A study from the Jilin Agricultural University in China investigated the blood glucose lowering potential of buckwheat protein, pitting it against a toxic glucose analogue called alloxan. This insidious chemical selectively destroys insulin-producing cells in the pancreas, causing characteristics similar to type 1 diabetes when found in rodents and many other animal species. Different doses of buckwheat protein were administered, and researchers discovered that the blood glucose levels of test subjects were indeed lowered when compared to the control group’(Journal of Jilin Agricultural University, 2009; 31(1):102-4) as cited in The Whole Grains Council).
Serves: Makes roughly 10 large muffins | Store: Best stored in the fridge for up to 3 days.
Ingredients:
- 1 cup organic buckwheat flour
- ¼ cup Bioglan Superfoods brown rice protein powder
- 2 teaspoons of cinnamon
- ½ a teaspoon of nutmeg
- a pinch of Himalayan salt
- ½ a teaspoon of baking powder
- ½ a teaspoon of bi-carb soda
- 4 overripe bananas (brown/ spotty) mashed
- 2 eggs
- 1 teaspoon of organic vanilla essence
- 1 ½ tablespoons of black chia seeds
- 1 heaped teaspoon of organic, virgin coconut oil (melted and cooled)
Method:
1. Pre-heat oven to 180°C and line 2 muffin trays with paper muffin cases. As this recipe includes a large quantity of banana, it is essential to use muffin cases as otherwise the muffins will stick to the trays (even if you grease them).
2. Sift the buckwheat flour, brown rice protein powder, cinnamon, nutmeg, salt, baking powder and bi-carb soda in to a large mixing bowl.
3. Mix the dry ingredients until evenly distributed, leaving a well in the middle.
4. In a smaller mixing bowl, whisk or beat the eggs until light and fluffy, before mixing through the mashed banana, vanilla essence, chia seeds and coconut oil.
5. Pour the wet ingredients in to the middle of the dry ingredients (in to the well) and mix with a wooden spoon until well combined.
6. Spoon mixture in to lined muffin trays and place in oven for 10- 15 minutes until they are browned on top and a skewer can be inserted in to the middle and come out clean.
7. Remove from trays and allow to cool on a wire rack.
8. Best served warm with your favorite spread e.g. butter or peanut butter.
References:
1. Journal of Jilin Agricultural University, 2009; 31(1):102-4) as cited in The Whole Grains Council. (N.d) . Buckwheat Health Benefits. Retrieved 24/11/2014 from http://wholegrainscouncil.org/whole-grains-101/buckwheat-health-benefits
2. The Universtiy of Sydney, as cited by Szittner, K. (2013). Lack of protein drives overeating. Retrieved 24/11/2014 from http://sydney.edu.au/news/84.html?newsstoryid=12632
