Banana and Oat Muffins
This recipe uses banana which is not only delicious but also cheap and available throughout the year unlike other fruits. Bananas are one of our best sources of potassium, one of the most important electrolytes which helps regulate heart function as well as fluid balance. Bananas also contain pectin fibre which helps regulate the digestive tract.
Oats have been found to have the highest levels of satiety of all breakfast cereals, giving a feeling of fullness for longer.
1½ cups cake flour (or half whole-wheat)
1 cup rolled oats
½ cup brown sugar, light or dark
2 tsp baking powder
1 tsp baking soda
¼ tsp salt (optional)
1 flax egg (1 heaped Tbsp ground flaxseeds mixed with ¼ cup warm water and allowed to stand for 5 minutes)
¾ cup soy milk (can use soy milk powder with dry mix and then water with wet mix)
1/3 cup vegetable oil (can use apple sauce for lower fat version)
½ tsp vanilla extract
1 cup mashed ripe bananas (or about 3 medium bananas)
Optional ingredients: Use one or more but not all...
½ cup chopped dates
½ cup chopped walnuts or pecan nuts
½ cup dried cranberries
½ cup chocolate chunks (dairy-free chocolate bar chopped up)
- Preheat an oven to 205°C. Spray 12 spaces in a muffin pan with non-stick spray.
- Mix up flax egg before you do anything else so the mix can stand for approximately 5 minutes.
- In a large bowl sieve together the flour, baking powder, baking soda and salt (if using).
- Add the oats and sugar and stir well.
- If you are using optional ingredients, add them to the dry mix now and stir well.
- In a medium bowl, stir together the soy milk, oil, and vanilla and flaxseed egg.
- Add the mashed banana and combine thoroughly. You can use the bowl you have used to mash the bananas in to save on washing up!
- Stir the banana mixture into the dry mix until well combined. Divide the batter among the 12 muffin cups. They will be quite full.
- Bake at 205°C for 18 to 20 minutes.
- Test if ready by using the toothpick or baking tester. You want them to be cooked, not undercooked or overcooked.
- They will look brown before they are completely cooked.
- Immediately remove from pan using a spatula (to avoid sogginess).
- Allow to cool on a tray.
Serves 12 people
Recipe supplied by Maureen Cram, Johannesburg, South Africa
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