Being inundated with blueberries this time of year, they inevitably end up in breads, muffins or pancakes. I absolutely love berries and all the fresh fruit. Blueberries are a great source of fiber, vitamins A, C, K1 and manganese. Along with being antioxidant rich, they encompass the following plant compounds:
- Anthocyanins. These antioxidants give blueberries their color and may reduce your risk of heart disease (9Trusted Source, 10Trusted Source, 11Trusted Source).
- Quercetin. High intake of this flavonol has been linked to lower blood pressure and a reduced risk of heart disease (12Trusted Source, 13Trusted Source).
- Myricetin. This flavonol may have a number of health benefits, such as helping prevent cancer and diabetes (14Trusted Source, 15Trusted Source).
Not only are they packed with healthy goodness, they are the perfect summer treat! This recipe yielded 13 average-sized muffins.
See recipe below…
2 large bananas, mashed till creamy
1 flax egg (1 tbl ground flax mixed with 3 tbl water – allow to sit 5 minutes until thickened)
1/3 cup of a neutral oil (avocado, refined coconut etc.)
1/3 cup of a nut based milk
2 heaping cups of oat flour (make sure they are certified organic)
1/4 cup of coconut sugar
1 1/3 tbl of baking powder
Pinch of salt
1 cup of blueberries (see notes)
1/3 cup of walnut pieces
Preheat your oven to 375 degrees. Line your muffin tins with a liner or spray with oil.
Into a bowl add your bananas and mash until a creamy consistency. Add your flax egg, oil and nut based milk (I used almond and oat and both worked nicely). Mix until incorporated. Then proceed to add your oat flour, sugar, baking powder and salt. Blend. Wash your blueberries and toss with a tablespoon of oat flour – this will help suspend the blueberries in the muffins v. having them sink to the bottom. By hand mix and proceed to add the walnut pieces (I normally top each muffin with additional walnut pieces). Spoon into your muffin tins (3/4 of the way full). Bake for 24-28 minutes or until golden brown. Remove and allow to cool before eating.
Life remains really busy between work, family, home and working out. I’ve been enjoying weightlifting, limiting my cardio and hot power yoga. Although limited in some moves with my knee, I’m embracing all that I can do along with looking inward and challenging myself.
I hope you’re enjoying summer and embracing all the lovely fruits and veggies that come along with the warm weather. Sending you all my love,
— Knead to Cook