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Blueberry & Banana Breakfast Muffins

July 17, 2014
Blueberry & Banana Breakfast Muffins

The ultimate breakfast muffins!  Delicious, healthy and satisfying.  Most muffins out there today are like fluffy cakes offering very little in the way of healthy nourishment.  Get the satisfaction of making your own!!  Quick and easy, all in one bowl and away you go to make a healthy and delicious muffin! Great for breakfast, school lunch boxes, after school snack or sitting at taking to work. .  anytime.

3 ripe bananas, about 300g
3 eggs
½ cup natural yoghurt
125g butter
½ cup honey or maple syrup
1 teaspoon vanilla essence
2 cups wholemeal flour
1 cup rolled oats
2 teaspoons aluminium free baking powder
1 heaped teaspoon ground cinnamon
2 cups frozen blueberries

Pre-heat the oven to 180c
a large 6 or small 12 muffin tray with squares of non-stick paper
Peel and mash the bananas in a large mixing bowl
Beat in the eggs and yoghurt
Melt the butter and honey in a small saucepan – heat until just melted
Add the butter, honey and vanilla essence to the banana mixture and stir well
Stir through the oats
Sieve the flour, baking powder and cinnamon powder into the banana mixture and beat well to a thick batter
Stir through the frozen blueberries

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Spoon into the lined muffin tin
Sprinkle with a few extra oats for decoration
Bake large muffins for about 25 minutes and small muffins for about 20 minutes until cooked through and golden

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They keep well stored in an airtight container and can be warmed to refresh in a moderate oven.

Enjoy healthy delicious nourishment!    SFYHeart small


Shopping List – organic where possible

wholemeal flour
aluminium free baking powder
cinnamon powder
natural yoghurt
butter – unsalted or lightly salted is fine
honey or maple syrup
vanilla essence
3 ripe bananas
2 cups frozen blueberries
non-stick baking paper

SoulFoodYoga Nutrition Notes

What is aluminium free baking powder? Regular baking powder may contain aluminium and will certainly contain aluminium if it’s ‘double acting’. It’s added to a) keep baking powder lump free and b) the chemical reaction of aluminium contributes to the rising action.  Regular aluminium free baking powder works brilliantly – and tastes better.

Aluminium is damaging to brain health.  It is known that there are high levels of aluminium in the brains of people who experience Alzheimer’s.  It is not clear how the aluminium gets there.  However, do you want to be eating chemical and commercially added aluminium if you don’t have to?!!  Keep it simple and choose aluminium free baking powder, available from health stores and some supermarkets.

Blueberries – why organic?  The health benefits of berries are abundant.  Rich in antioxidants – those things that protect cells from free radical damage.  This creates protection from damage that contributes to cancers, aging, degenerative diseases, and infections..  They’re a super food when it comes to boosting the immune system.

Conventional berries are highly sprayed with chemical pesticides and fungicides. These are toxic to the extent that it’s recommended to wear protective clothing when using them. Yet, in our great wisdom, they’re considered safe for ‘human consumption’.  Consider kids diving into bowls of berries . . . something worthy buying organic.
You will find that organic frozen blueberries are not always more expensive than non-organic. Always look for these on ‘special’ too and weigh up the balance for you.  Freezing berries for a long time can reduce the antioxidant quality though handy for cooking and smoothies. To guarantee this choose fresh berries when in season.

Oats are an awesome food with a warming and earthy mineral rich combination of calcium, phosphorus and silica to feed the bones, teeth and heart.  Combined with good B vitamin content they’re a valuable nerve tonic for promoting a resilient nervous system.   Their iron content is a valuable blood tonic.  Combine this with protein and wholegrain carbohydrate they’re a highly valuable food for growing children to support nerve and brain formation.  Oats are a good muscle food – great for growing kids, playing sport or after yoga!



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