Banana Oat Muffins

Banana Oat Muffins are a great ‘make-ahead’ treat to pack in with your lunch; enjoy as a quick breakfast snack or have with a cuppa tea.

Banana Oat Muffins

Makes about 24 cupcake size or 12 muffin size

Ingredients:

Dry

  • 1 Cup Rolled Oats (Used certified gluten free oats if Gluten Intolerant – they’re available from Dischem)
  • 1/4 Cup Oat Bran
  • 1 1/2 Cup Oat Flour (To make Oat Flour: Place oats into a food processor & blitz until it becomes a powder)
  • 1/2 Tsp Cinnamon
  • 1/2 Tsp Nutmeg
  • 1/2 Tsp Salt
  • 2 Tsp Baking Powder
  • 1 Tsp Baking Soda
  • 1/2 Cup Xylitol (Optional – I used 1/2 Cup but next time I’m only using 1/4 Cup if any because it was too sweet)

Wet

  • 1/2 Cup Plain Full Cream Yogurt
  • 1/2 Cup Milk
  • 1/3 Cup Extra Virgin Cold Pressed Coconut Oil
  • 2 Large Bananas
  • 1 Large Egg

Method:

  1. Preheat oven to 180C.
  2. In a bowl, combine 1 cup rolled oats and 1/4 cup oat bran with the 1/2 cup milk and 1/2 cup yogurt. Let sit for 10 minutes.
  3. Line muffin tray with paper cups or grease with coconut oil/butter/spray&cook.
  4. To make Oat Flour: Place 1 1/2 cup oats into a food processor & blitz until it becomes a powder. Transfer flour to another bowl and add the cinnamon, nutmeg, salt, xylitol, baking powder and baking soda.
  5. Chop up the bananas into smaller chunks and add to the food processor along with the egg and blitz until a smooth consistency.
  6. Add the milk & yogurt soaked oats, banana & egg mixture and coconut oil to the oat flour bowl and mix well.
  7. Spoon the mixture into the muffin cups about 2/3 full (they rise a little).
  8. Bake at 180C for 30-35 minutes but check from 20 minutes by stabbing them with a cake tester.

They freeze really well and still taste great once defrosted so they’re the perfect meal prep treat.

Enjoy!

 

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Why you need to soak oats & other grains

Overnight Oats are a convenient, nutritious & tasty breakfast option. Soaking oats overnight (or any grain) before eating them is also a very important health step.

Why You Need To Prepare Oats Properly (Source Article Here)

“Traditionally porridge was made preparing the oats the night before and allowing them to soak overnight. What this does is breaks down the oats so they are more digestible, encourages beneficial enzymes to come to life and  removes the phytic acid which inhibits absorption of other minerals, enabling you to easily digest your oats.

Phytic acid is in a lot of foods and too much of it can cause irritation and cause us to lack certain minerals. This is not because we aren’t consuming these nutrients, but because of the foods we are consuming with phytic acid which can inhibit absorption. So the key is to insure foods containing this acid are prepared properly to avoid this happening.

Phytic acid is in the outer layer of all grains. If left, phytic acid combines with calcium, magnesium, copper, zinc and iron in the intestines and inhibits their absorption. This is why you need to be careful if you are consuming a diet that is high in grains.

What needs to be done to grains is properly prepare them. This means soaking them to allow enzymes to help breakdown and neutralize the phytic acid. We use an acid to do this, this can be in the form of whey, kefir or yogurt or if you can’t handle dairy then lemon or apple cider vinegar will do the same thing.

By soaking your oats you neutralize the phytic acid which inhibits certain enzymes, this soaking allows the beneficial enzymes to work and increases the amount of vitamins and minerals present that your body will absorb.”

How to soak/prepare your oats:

I combine half a cup of raw rolled oats with 1 cup of milk (or half a cup milk and half a cup water) and store in a glass jar or tupperware in the fridge overnight.

Then I either eat the oats as is with some fruit or blend it up in a smoothie (My recipe for Strawberry, Chia Seeds & Almond Flakes Overnight Oats)

I hope you give overnight oats a try 🙂

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Strawberry, Chia Seeds & Almond Flakes Overnight Oats

Overnight oats are a great breakfast option to start your day. They’re quick and convenient, tasty and are great as a cold breakfast.

Ingredients:

  • 1/2 Cup Oats
  • 1 Cup Milk (Or water or half water half milk; or coconut milk for a non-dairy alternative)
  • 1 tsp Chia Seeds
  • Strawberries
  • Almond Flakes

Method:

  • Place the oats and milk into a jar or container, give is a good shake and leave it in the fridge overnight to soak (Why is it important to soak your oats?).
  • In the morning, pour the oats mixture into a bowl and top with some freshly cut strawberries and almond flakes.

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Simple, Spicy Chicken Breasts that go well with everything

Chicken breasts are a great source of lean protein, they’re quick to cook, store well and taste good hot or cold. Not to mention, they go well with just about everything!

These are my three ‘go-to’ simple spicy mix variations (one’s a little more spicy than the other):

Mix 1: More Paprika, Less Spice

  • Paprika Powder (I LOVE this stuff  – I use quite a lot of it for this)
  • Garlic Powder
  • Salt

Mix 2: Paprika with a kick

  • Cayenne Pepper
  • Paprika Powder
  • Garlic Powder
  • Salt

Mix 3: Smells like Curry

  • Cumin Powder
  • Cayenne Pepper
  • Paprika Powder
  • Garlic Powder
  • Salt

Method:

  1. I like to flatten out my chicken breasts before cooking, this helps reduce the required cooking time (who doesn’t love a time saver?) and also increases the surface area to allow for more flavour. To do this you’ll need a chopping board, a sharp knife, a meat tenderiser (hammer-looking thing, or a rolling pin) and some cling wrap or a plastic sandwich bag.
  2. Step 1: Place your chicken breast on the chopping board, put your hand over the top of the chicken breast to hold it down whilst you cut it in half length-ways.
  3. Step 2: Place to two pieces slightly apart from one another on the chopping board (they tend to spread out when you flatten them) and cover one of the pieces with either clingfilm or a small sandwich bag (this is to avoid being splattered with raw chicken juices).
  4. Step 3: Hit the piece of chicken with the flat side of the meat tenderiser (hammer/rolling pin) firmly but not too hard – you don’t want it to turn to mush! Hit it until it’s about 1 cm thick. Repeat with the other chicken breast halves.
  5. Step 4: You can either mix all of the spices in a mortar and pestle first before spicing your chicken breasts or just shake the spices onto the chicken breasts on both sides.
  6. Step 5: Heat up some Extra Virgin Olive Oil in a frying pan and fry the chicken breasts for about 2-3 minutes a side (depends on the thickness of the chicken) until cooked. Be careful not to over-cook the chicken or it’ll be chewy & dry.
  7. I make these often and pair them with some steamed broccoli and cauliflower, some gem squash, a salad, half an avocado, brown wild rice, spinach, stir-fried vegetables, cooked shredded cabbage or quinoa. Also, I always make double of what I make for dinner so I’ve got lunch to take to work for the next day 😉

I hope you enjoy making some spicy chicken breasts to go with your next meal 🙂 Let me know what you think!