Recipe by Lucy Hyland
Serves: 6 Prep Time: 15 minutes Cooking Time: 20 minutes
Muffins can make a great breakfast for those on the go or who tire of having cereal every morning. You can make these in batches, freeze and then simply defrost the night before and give them a quick reheat in the morning.
Desserts and sweet things don't always have to involve loads of sugar and white flour. You can easily use natural sweeteners such as vanilla or cinnamon and you can always substitute brown flour for white.
The muffins have been made as packed with goodness as possible! I've added ground seeds or wheat germ to make these highly nutritious foods more digestible and easier on the stomach. Grinding is a great way of breaking down foods before eating them, it reduces pressure on the digestive system to break down the foods. If you are struggling with nausea or are not feeling overly hungry, you could eat half of these as a meal or snack and then another half later on.
- 1/2 cup of wholewheat flour
- 1/2 cup of white flour
- 1 dessertspoon of linseeds or wheat germ
- ¼ teaspoon baking powder
- 1 egg
- 2 very ripe bananas - lightly mashed
- ½ cup blueberries
- Dash of vanilla extract
- 2 teaspoons of maple syrup or honey
- A pinch of salt
- Preheat oven to 160˚C (Fan). Place a little oil on a kitchen towel and wipe down a muffin tray.
- Place all of the dry ingredients in a mixing bowl - make sure the flour is well mixed with the baking powder - and add the salt, and whatever seeds you fancy and the wheat germ and ground linseeds if you are using them.
- In another bowl, I use a measuring jug, mash up the bananas with the egg, then adding the vanilla and maple syrup. If you're bananas are not very ripe, they will be hard to use here - you want them quite soft.
- Make a hole in the centre of the bowl of dry ingredients and add in the wet, stirring the mixture together well. Then add the blueberries and stir through gently.
- Place in the individual muffin holders and place in oven for around 20 mins. Check if they are done by putting a skewer into the centre and it comes out fairly dry (remember you have mashed banana in these so there is often a bit of this left on the skewer). Leave in the tray till they are cool if you wait that long! Enjoy.
Nutritious snacks are great to have when you are not able to manage big meals. This muffin is particularly good for people who might be suffering from constipation. Add a nice glass of cold milk and you are off to a great start in the morning.