Having school drag on for so long has been pretty tough if I’m completely honest; there have been many days where I have been wanting something sweet as a little pick me up… So I guess one day once I got back home I went straight into making these dairy free chocolate banana muffins which are pretty darn good even if I say so myself. It’s nice to know that I can be satisfied without having to turn to ‘bad’ foods pumped with unnecessary sugars that will undoubtedly give me a crash and essentially make me feel even worse than I did at the start.
I’ve done a little research into the some of the ingredients that I chose to use in this recipe so if you’re interested then please feel free to read along.
This is a excellent source of calcium, magnesium, selenium, zinc, iron, and manganese. It has vitamin E and B-complex vitamins (especially niacin). In terms of taste I find that it has a mellower, nuttier taste than ordinary flour and can be easily used as a substitute for recipes requiring all-purpose flour. Here are some facts about its health benefits:
- Aids Circulation. The copper and iron present in spelt flour allows this grain to aid blood circulation.
- Builds Strong Bones.
- Boosts Immune System.
- Aids Digestive Function.
- Decreases Cholesterol.
- Reduces High Blood Pressure.
- Lowers Blood Sugar Levels.
- High Source of Manganese.
has a lower glycemic level (than refined white sugar) of around 35 due to the presence of the fibre inulin which slows glucose absorption. It contains minerals iron, zinc, calcium and potassium, along with some short-chain fatty acids like polyphenols and antioxidants.
Raw Cacao powder:
It’s essentially the natural un-processed form of ‘cocoa powder’. It has a lighter colour and contains flavonoids, which act as natural antioxidants. Here are a some fun facts about its benefits-
- >40 Times the Antioxidants of Blueberries.
- Highest Plant-Based Source of Iron.
- Full of Magnesium for a Healthy Heart & Brain.
- More Calcium Than Cow’s Milk.
- A Natural Mood Elevator and Anti-Depressant.
Aaandd finally Walnuts:
A good source of the essential fatty acid omega-3 that also contain iron, selenium, calcium, zinc, vitamin E and some B vitamins which are thought to improve brain health, prevent heart disease and certain cancers. NOTE- It’s recommended to consume up to 7 walnuts a day because as much as they beneficial to health, an excessive amount will result in weight gain. Just FYI
Right I know some of you have just scrolled down right down to this bit but I don’t blame you really. I could say that even though these muffins don’t contain any dairy or refined sugars, they are probably one of the fluffiest, tastiest muffins I have ever made- it probably just beats my Banana Walnut Muffins which are insanely good as well.
Anyway enough typing let’s get to the recipe
- 1 1/2 cups spelt flour
- 1/2 cup cacao powder
- 1 tsp baking soda
- 1/2 tsp salt
- 1 tsp cinnamon
- 1/3 cup coconut sugar *
- 3 large mashed bananas (1 1/2 cups approx.)
- 3/4 cup almond milk
- 1 tsp vanilla extract
- 2 large eggs
- 1/3 cup maple syrup **
- optional: 1/2 cup chopped walnuts or dark chocolate chips
*If you don’t have coconut sugar then you can substitute it with brown sugar. It will just lose some of it’s health benefits
** any other liquid sweetener is fine like agave, honey
- In a large bowl sieve in the spelt flour, cacao powder, baking soda, cinnamon before whisking in the coconut sugar and salt. Set aside.
- In separate medium sized bowl, mash the banana with a back of a fork until fine. Then whisk in the almond milk, eggs, maple syrup and vanilla,
- Pour the wet ingredients into the dry and using a spatula fold everything together. When there’s still streaks of flour fold in your chosen add ins e.g. chopped walnuts or chocolate to prevent over mixing.
- Fill the muffin cases 3/4 of the way full and decorate each muffin with extra nuts or chocolate chips.
- Bake in a preheated oven of 175C for 19-22 minutes or until a skewer inserted comes out clean.
- Leave to cool in the tin for 10 minutes before transferring to a wire rack to cool completely.
I have another muffin recipe coming up soon that has a slightly unusual ingredient (at least for non-koreans)- I will keep you all updated on my insta (@sweetbakingwell) when it is up.
Hope those who have already broken up from school/uni are having a great time.