Tuesday, June 25, 2013

Super foods special-Banana, Dates and Chia Seeds Muffin

Dear Readers,

I am back with a really yummy and healthy breakfast muffin recipe. You must be thinking yummy and healthy don't really go hand in hand but you will be surprised by this little beauty. The sweetness of the bananas and dates along with the goodness of oats, almonds and chia seeds makes for a very delicious and nutrient packed start to the day. 

Health benefits:

Chia seeds are one of the richest sources of  Omega 3 and are considered a super food. They are gluten free, high in protein (it's a complete protein with 8 amino acids) and Vitamin C. They improve our health and general well being and are incredibly versatile and easy to incorporate into our diets. Sprinkle over cereal, or add it to the bread dough, or add it to smoothies, muffins, cookies, the possibilities are endless.

Oats or Muesli add fibre to our diet and we all know how good oats are to reduce cholestrol levels and improve our cardiovascular health. Muesli is a combination of uncooked rolled oats, fruits and nuts and makes for a nourishing breakfast.

Dates are delicious and a great source of iron, dietary fibre, vitamin A, B and K and flavonoids like beta carotene and lutein, that  protect cells and other structures in the body from harmful effects of oxygen-free radicals.

Bananas are not only yummy but are a great source of potassium, magnesium and anti oxidants. They are easy to digest and gentle on the stomach, and that's the reason why mashed bananas are the first solid food gen to babies.

The combination of all these deliciously healthy ingredients makes these muffins a very healthy and yummy start to the day.This recipe is very forgiving, feel free to experiment with the proportions of ingredients to suit your needs. Enjoy!


Recipe                                                                                               Print Recipe

yields 12-14

150 g Wholemeal Self Raising Flour (if not available use plain wholemeal flour and add 2 tsp baking powder for every cup of plain flour)
50 g Muesli or Oats - powdered (I grinded mine in a spice grinder)
50 g Almond meal (ground almonds)
2 tsp cinnamon powder
1 tsp nutmeg
a pinch of salt
60 g brown sugar
40 g Caster sugar
1 tsp Vanilla extract
2 over ripe bananas
60g Chopped dates
1 tbsp Chia seeds
5 tbsp vegetable oil
60 ml plain yoghurt


1. You can reduce the sugar and replace with honey.

2. You can make the recipe gluten free by completely omit the flour and replace it with powdered muesli, it will make a slightly denser but delicious cake.


Preheat the oven to 175 degrees C and 160 C if fan forced.

Grind the oats/muesli to a fine powder and set aside. Put all the dry ingredients - flour, almond meal, powdered oats, baking powder, cinnamon, nutmeg and salt in a medium bowl.


In a large bowl crack the two eggs and whisk it with the sugar till combined. Now add the vanilla, mashed bananas, yoghurt and oil and mix everything well with a wooden spoon. 

Liquid ingredients

Add the dry ingredients into the wet ingredients and mix till well combined and lump free. Fold the chopped dates and chia seeds into the batter.

Chia seeds

Line a 12 cup muffin tray with cases and spoon the mixture into the cups equally. Place the tray in the preheated oven and bake for 15-20 minutes till they are golden and well risen and a skewer comes out clean when inserted in the center of the muffins. Let them cool on a cooling rack and then store in an airtight container.

Muffins and tea


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