Banana Wonder Women Muffins

with Teff, Oats and Super Seeds

These muffins are proper wonder women fuel filled with plant-based protein, iron, prebiotic fibre and nutrients with hormone balancing, anti-inflammatory, immune-supportive and heart-healthy properties.

 

Teff is good for us, and our changing environment as it is a drought-resistant, heat tolerant, fast-growing grass with tiny seeds that grind into a flour that’s earthy, rich in protein, iron, essential minerals and is naturally gluten-free which some people need.

  • Prep 10 mins
  • Cook Time 20-25 mins
  • Difficulty Low
  • Serving12 muffins
  • Mineral Rich

    Ingredients are naturally rich in essential minerals. Salty taste in botanicals like parsley, nettles, seaweeds indicates the plants have a high mineral content.

  • Prebiotic Insoluble Fibre

    A prebiotic is an insoluble food fibre for beneficial gut bacteria.  Eating a diet rich in prebiotic foods helps us maintain a healthy-gut-flora and microbiome.  Inulin is a type of insoluble plant carbohydrate that is a prebiotic food source.

    Prebiotic Foods include;
    Chicory Root, Dandelion greens, Jerusalem artichoke, Garlic, Onions, Leeks, Asparagus, Banana, Blueberries, Seaweed, Apples, Jicama, Yacon Root, Burdock root, Shitake Mushrooms, Barley, Oats, Wheat bran, Legumes, Beans, Peas, Raw Cacao, Flaxseeds, Chia Seeds, Honey, 

  • Heart Healthy

    Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.

  • Plant Based Vegan

    Vegan recipes are plant-based and have no animal products; no meat, no eggs, no dairy and no honey. Plant-based recipes ingredients are made from plants.

     

  • Gluten-free

    Recipes are gluten-free. Gluten is a protein found in wheat, barley and rye products. People with autoimmune Celiac disease are allergic to gluten.

Ingredients

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DRY

  • ¾ cup teff flour
  • 1 cup rolled oats
  • 1 cup pumpkin seeds
  • 2 tbsp flaxseeds / linseeds
  • 2 tbsp arrowroot powder
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • ½ - ¾ cup walnuts - optional
  • ¼ cup raw cacao nibs OR choc chips
  • 1 -2 teaspoons spices* - optional

WET

  • 3 bananas - ripe
  • ⅓ cup olive oil*
  • ⅓ cup maple syrup
  • 1 teaspoon lemon juice or vinegar*
  • 1 teaspoon vanilla

Method

Banana Wonder Women Muffins

 

PREHEAT OVEN 365F / 185C.  LINE a muffin tin with muffin papers or grease.

 

BLEND OR PROCESS teff flour, oats, pumpkin seeds, flaxseeds to a fine flour, break up any lumps with a fork. ADD the rest of the dry ingredients and mix well. 

 

MASH bananas to a puree, then ADD the rest of the WET ingredients, whisk together with a fork.

 

COMBINE – DRY to WET ingredients mixing with a fork until just combined.  Add walnuts, cacao nibs, chocolate chips, spices.  TASTE and adjust. 

 

SPOON into muffin papers.  SPRINKLE top with whole oats, seeds, cacao nibs.

 

BAKE 20mins on until top springs back when pressed and an inserted skewer comes out clean,

 

COOL remove muffins from tin after 5-10mins and cool on a wire rack until cool

 

SERVE for breakfast or as a snack with a lovely cup of tea.

 

STORE in an airtight container or freeze sealed. 

Tips + Suggestions

*OLIVE OIL substitute with walnut, melted coconut oil or a neutral healthful oil

 

SWAP banana for mashed pumpkin – you may need to add extra sweetness.

 

*WHY Lemon juice or vinegar = is acidic and helps to activate the baking soda, which helps makes the muffins rise

 

*SPICES; add ½ – 1 tsp ginger, cinnamon, allspice, clove, cardamom – add a little, taste it and add some more.   

IF you use a blend = 2 tsp pumpkin spice | cake spice | apple pie spice

 

*SEEDS swap out pumpkin for sunflower seeds.