BANANA RASPBERRY CHAI MUFFINS
Banana, Raspberry and Chai Muffins, oh my!
This is a delicious gluten-free and dairy-free muffin recipe that can be whizzed up in your blender or thermomix in minutes. I did the SIBO bi-phasic diet, basically a version of the FODMAPs diet, with a client of mine and came up with these muffins when I had the need for something sweet.
A bit about Raspberries
I decided to use raspberries, although you can use any berry you like, as they are my favourite berry and also very nutritious.
Raspberries are an edible fruit that is part of the rose family. Botanically speaking, raspberries are not actually a berry. They are an aggregate fruit made up of many little drupelets. In botanical terms fruits such as bananas, pumpkins, cucumbers and avocados are actually berries, mind blown! You can read more about the botanical classification of some common fruits here.
Raspberries contain high amounts of fibre, vitamin C, vitamin B1, potassium, manganese, magnesium and are an amazing source of antioxidants, such as ellagic acid and quercetin. However, berries such as blackberries and blueberries contain even more antioxidants. Antioxidants are important in fighting oxidative stress within the body, which helps prevent chronic disease. Antioxidants are also important in fighting ageing. Therefore, it is recommended to regularly consume a range of berries.
Other ways to incorporate raspberries into your diet include:
- Snack on them
- Use as a topping on yoghurt and breakfast cereals/muesli, such as overnight oats and chia pudding
- Add to a salad
- Add to a smoothie
In Australia the peak raspberry season is summer, making these months the best time to buy them. Raspberries are very fragile and should be stored in the fridge and consumed within a few days. I love freezing raspberries to enjoy during winter.
Banana Raspberry & Chai Muffins
1 very ripe banana
2 Tb’s honey
2 Tb’s melted coconut oil
1/2 cup coconut flour
1/3 cup non-dairy milk of choice
1 Tsp ground cinnamon
1/2 tsp ground nutmeg
1/2 tsp ground ginger
1/2 tsp ground cardamon
1/4 tsp ground cloves
1/2 tsp bicarb soda
1/2 tsp baking powder
1/4 tsp salt
1 cup raspberries
Preheat oven to 180C and prepare a 12 hole muffin tray – either grease with coconut oil or line with muffin cases.
Blend eggs and banana until well combined. Add honey, melted coconut oil, milk, coconut flour, spices, bicarb soda, baking powder, salt and blend until combined. Add 1 cup of blueberries and gently mix.
Pour batter into prepared tray and bake for 20-25mins.
Delicious served warm from the oven. They may also be stored in the fridge or freezer and warmed before eating.