It's currently bucketing down outside in Brisbane, schools have been shut (if you haven't seen the news or any form of social media today) and the kids are at home going a tad bonkers so what do you do? Send them outside to play in the rain of course! Oh and then bake my Spelt Banana Muffins. These guys contain almond meal to increase the protein and nutrient content but if you are allergic to nuts then feel free to swap it for sunflower seed meal.
The Nutrient Low Down:
- Calcium & Magnesium - both almonds and sunflower seeds have a nice amount of these essential minerals. Magnesium is actually used in over 300 enzymatic reactions throughout the body meaning it's pretty damn important. If your low on magnesium you might find that you tend to get muscle cramps, you might be fatigued (both physically and mentally), you might have trouble sleeping and be quite stressed and anxious.
- Protein - because we have mixed two different plant sources of protein we now have a complete protein, meaning that you are provided with all of the essential amino acids required for optimal health and wellbeing. Our two plant sources of protein in this dish are nuts (or seeds) and grains. Protein isn't just important for building muscles but it is essential for a well balanced nervous system as well, helping with concentration, energy, motivation and happiness so it is something that we really want to get enough of.
- Potassium - an nutrient that is high in bananas, potassium has some very important health benefits including maintaining good blood pressure, brain health and blood sugar levels. It is also an electrolyte which means it helps to keep your cells hydrated and helps to reduce muscle cramps.
- Complex carbohydrates - carbohydrates definitely get a bit of flack these days but they are actually really important as part of a healthy diet and so long as we are getting them from wholefood sources and not highly processed sources like white flour, white rice, high sugar treats etc they are really beneficial for our health. Complex carbs are great for increasing energy production, improving digestion due to their fibre content and helping to control appetite by keeping you fuller for longer. They also help to shuttle tryptophan (our happy neurotransmitter) across the blood brain barrier where it is converted to melatonin which helps us to fall asleep and stay asleep more easily.
So there we have it. Not just a humble banana muffin anymore is it? By the way, these are best consumed warm and slathered in butter.
- 1 ½ cups wholemeal spelt flour
- 1 cup almond meal
- ½ cup rapadura or coconut sugar
- 2 teaspoon baking powder aluminium free
- 2 teaspoon mixed spice
- 2 eggs
- 1 cup natural yoghurt use coconut yoghurt for dairy free option
- ⅔ cup rice bran oil
- 2 ripe bananas mashed
- Preheat the oven to 180 degrees Celsius.
- Either grease a muffin tin with butter or rice bran oil or line a muffin tin with cupcake/muffin papers.
- In a large bowl mix together all dry ingredients.
- In a medium sized bowl whisk together the mashed banana, oil, yoghurt and eggs.
- Make a well in the centre of the dry ingredients and pour in the egg mixture. Mix until just combined.
- Spoon mixture into muffin tin or cupcake papers and place into the oven.
- Bake for 25-30 minutes or until skewer comes out clean when pushed into the centre of a muffin.