In order to be your best self, you need to feed yourself with wholesome, nutritious and natural food – food that is as close to nature as possible. Our bodies need a whole array of nutrients, vitamins and minerals to stay healthy, repair, build, rejuvenate and keep us in optimal health. The best way to get these nutrients and minerals is in their natural form – I always try to ensure that everything I eat offers my body some form of nutrition – after all – that is what the definition of food is:
Food; noun – any nourishing substance that is eaten ….
I have been experimenting with making some healthy and nutritious snacks & treats that taste good. A lot of healthy alternatives to the traditional banana cake add fat, such as coconut oil, and extra sweetener, but I don’t think it’s necessary. I am not into exact measurements or following a recipe to the measure, or going out shopping to buy loads of fancy ingredients to make one thing – so for example, if you don’t have maple syrup use something else in the cupboard, such as honey, or add an additional banana instead, or a tablespoon or apple or orange juice! Adjust to your taste.
WHAT’S GREAT ABOUT IT
Bananas are a terrific energy food and a great source of potassium, an essential mineral for maintaining normal blood pressure and heart function. They add moisture and sweetness to baked goods, which means you can reduce the amount of sweetener and oil considerably. Cinnamon has scientifically proven health benefits (such as helping with diabetes, lowering bad cholesterol (LDL), has anti fungal, antiviral and antibacterial properties and evidence suggests it also has anti-carcinogenic effects). I love cinnamon, it also has the power to help your body metabolize sugar and reduce insulin levels! Eggs are a very good source of high quality protein, vitamin B2, selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.
2 large ripe bananas
100g coconut flour (could use brown rice flour)
1 tbs cinnamon (use less if you aren’t a cinnamon lover)
1 pinch salt
2 medium eggs (or flax eggs if you want to make it vegan)
1 teaspoon vanilla extract
1/2 tsp bicarbonate of soda
1 dessert spoon apple cider vinegar (or lemon juice would work)
1 tbs (or ½ If you don’t want them too sweet) maple syrup for the batter – (plus a tiny little drizzle for the top)
*Tip – I decorated the top with a slice of banana and a sprinkle of seeds but you could could also top the muffins with walnuts, pecan nuts, goji berries, pumpkin seeds– or anything else that takes your fancy!
1. Skin the bananas. Mash until smooth.
2. Preheat oven to fan 180ºC. Put some paper cake or muffin cases in a muffin or cake tray.
3. Whisk the dry ingredients together, then stir in the eggs, mashed banana and the rest of the wet ingredients using only mix until smooth. Alternatively throw everything into a food processor and blend until smooth.
4. Spoon the batter into the individual paper cases. Decorate the top with slices of banana* and drizzle with a little maple syrup if you wish.
5. Bake at 180ºC for 35-45 mins – or until a knife comes out clean.
6. Cool on a rack – voila! Enjoy!