Saturday, April 29, 2017

Oat Flour Banana Muffins

Oat Flour Banana Muffins - The Perfect Bite-Sized Breakfast For Busy Mornings

In the past 3 to 4 years I’ve (almost) completely cut out flour from my diet. If I ever have bread, I make sure it is from the sprouted grains/ wheat kind. I never use flour when baking and substitute it with banana, protein powder, almond and coconut flour or oat flour.

Why you might ask? No, not because it’s trendy. :) 

Mainly because white flour is stripped from the fibers that are naturally found in whole wheat flour (which is why it is also whiter and lighter). This makes it much less nutritious, so you eat more of it to feel satiated. Also - white flour is essentially refined carbohydrates and carbs are important for a healthy diet, but it is much better to get them from their healthier, non-processed counterparts - veggies and fruits (think cauliflower, sweet potato, banana, peaches, avocado etc.)

I’ve always enjoyed baking and substituting white flour for other flours has made me try out some different (and quite yummy!) recipes. The one I’m sharing today is perfect for breakfast or morning snack, as one of the main ingredients is oat flour. You can use store-bought oat flour, or like me - make your own. All you need to do is put 2 cups of steel cut oats in the blender and blend until smooth. Easy! And for the whole recipe - read below.

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Ingredients
/makes 12 muffins/

2 cups oat flour 
1 banana
1 cup almond milk
2 tsp baking powder
1 tsp cinnamon
2 tbsp maple syrup
1 tbsp peanut butter (optional)
a shake of nutmeg
crushed almonds to sprinkle on top (optional)

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Directions

1. Put the two cups oat flour (or finely blended oats) into a mixing bowl and add the baking powder, nutmeg and cinnamon.
2. Mash the banana in a separate bowl and add the almond milk, maple syrup and peanut butter. Transfer to the mixing bowl and whisk all ingredients together. The batter should be soupy and thick, but not dry. If it is runny - add some more oat flour.
3. Preheat the oven to 190 C (375 F). Grease the muffin tin with coconut oil and spoon the batter into it.
4. Top the muffins with some crushed nuts and put in the oven.
5. Bake for 15-20 minutes, but keep checking on them. To test if they are done - insert a toothpick and if it comes out clean - you can take them out. 

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Enjoy!
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Plus cooking tips and nutrition advice


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xoxo,

Rayap
12:05 AM / by / 0 Comments

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