Autumn has quietly made its presence felt and I’m making warm banana and oat breakfast muffins instead of the frozen smoothies that were on repeat all summer.

Pureed banana is a perfect egg replacer, and it’s a natural sweetener with fibre, vitamins and minerals. Refined white flour will spike your blood sugar level and leave you hungry for more, so wheat spelt flour is a health-giving option that contains fibre and B vitamins. Spelt is one of the world’s ancient grains with a slightly sweet taste and a nutty hint. It’s more water-soluble and easier to digest than wheat flour and has fewer gluten-forming proteins than whole-wheat flour. For a gluten-free option, use nutritious oat flour. Extras like choc chips aren’t ideal, but a handful of walnuts for brain-boosting fats or blueberries for extra natural sweetness are healthier options.

Health benefits:

·       Bananas are rich in potassium and fibre. They may help prevent asthma, cancer, high blood pressure, diabetes, cardiovascular disease, and digestive problems. People who use beta-blockers shouldn’t suddenly increase their intake of bananas.

·       Ripen bananas at room temperature until the skins are speckled brown and add them to cereal for a tasty breakfast.

BANANA & OAT BREAKFAST MUFFINS

PB, V, DF, GF, SF

Makes 9 muffins

1½ cups (180 g) white spelt flour

½ cup (40 g) organic whole rolled oats

2 tbsp (20 g) flaxseed meal

2 tsp (6 g) cinnamon

1 tsp (6 g) baking powder

3 ripe bananas, mashed to a puree

¼ cup (62 ml.) plant milk

3 tbsp (40 g) grapeseed oil

1 tsp (4.2 g) vanilla extract

Choose an optional extra for snack muffins:

1 cup (125 g) blueberries

½ cup (55 g) grated carrot

1 cup (70 g) walnuts

1 cup (185 g) 70% dark chocolate chunks

Preheat the oven to 180’C. Place muffin liners in a 6-hole muffin tray. Add dry ingredients to a large bowl, and stir in the wet ingredients. Gently mix in your choice of optional extras. Spoon the batter into the muffin liners. Sprinkle muffin tops with oats or maybe add a banana slice and smear with a drop of oil to caramelise while baking. Bake for 25-30 minutes, insert a wooden toothpick into the middle of a muffin and if it comes out clean they’re cooked. Allow the muffins to cool in the tray for 5-10 minutes before removing.