Healthy Wholesome Muffins

Courtesy of Fitness Vettish

Makes +/- 36

Preparation: 20 minutes
Baking time: 20 minutes
Drying time: may take up to several hours


Ingredients

780 g    Wholewheat flour
420 g    Coconut flour
(Alternatively 1.2 kg Wholewheat flour only)
⅔ cup   Vegetable oil (options: canola, nut, coconut, etc.)
¾ cup   Honey
575 ml   Coconut or Almond milk (unsweetened)
4 tsp  Baking powder
1 tsp  Salt
Butter or Coconut oil

Seeds, berries, nuts, etc. (optional)

Method

  1. Preheat the oven to 180°C.
  2. Heat the oil, honey and milk together in a pot on medium heat. Stir continuously!
  3. Combine all of the dry ingredients in a large bowl.
  4. Add seeds, berries, nuts, etc. to the dry ingredients and mix together lightly.
  5. Make a “well” in the centre of the dry ingredients and stir in the wet ingredients.
  6. Grease a baking tray with butter or coconut oil.
  7. (I use a coconut oil spray ‘n cook.)
  8. Roll tablespoon-sized balls of dough and place on the baking tray. Place the balls slightly apart to allow for expansion as they bake.
  9. Bake until cooked through and slightly brown.
  10. Turn the temperature down to 70°C and dry out the rusks until they are hardened to your liking.
  11. (I remove the rusks and then place them on a cake rack/grid placed on the baking tray to elevate the rusks and allow them to dry out thoroughly for about 2 hours).

Easy Granola

Ingredients

  • 1 cup raw organic rolled gluten free oats
  • 2 tbsp unsalted unsweetened peanut butter
  • 1 tsp xylitol
  • 2 tsp cinnamon
  • Chia seeds
  • Sunflower seeds
  • Chopped almonds
  • Raisins

Method

1. Toss oats, peanut butter, xylitol and cinnamon into a baking dish
2. Bake at 180 degrees C for about 10 minutes until the peanut butter is melted and coating the oats.
3. POP in the seeds and almonds and grill the granola for about 5-10 minutes. Watch that it doesn’t burn.
4. Toss in a handful of raisins
5. Serve with chopped banana, yoghurt and chia seeds

Oat and Coconut Flapjacks

Ingredients

  • 1/3 cup whole wheat flour
  • 2/3 cup rolled organic oats
  • 1/3 cup coconut flour
  • 2 eggs, beaten
  • 200ml low fat milk
  • Dash of vanilla essence

Method

1. Mix the flour in a mixing bowl.
2. Add the eggs, milk and vanilla.
3. Beat with a wooden spoon.
4. Dollop spoonfuls of the batter on a nonstick pan and cook on either side until golden brown.
5. To serve, sprinkle with cinnamon and top with sliced banana and almonds.

Spinach and pesto mini frittata

Ingredients

  • 1/2 onion, chopped
  • 2 tomatoes, chopped
  • Handful spinach
  • Mixed herbs (about 1 tbsp)
  • Salt
  • 4 eggs
  • 1/2 cup milk
  • Handful sundried tomatoes
  • 2 tsp basil pesto
  • 20g feta
  • 2 ramekins

Method

  1. Preheat oven at 180 degrees C
  2. Fry onion and tomato in water, mixed herbs and a pinch of salt
  3. toss in spinach until slightly wilted
  4. Crack 2 eggs into each ramekin and beat
  5. Add 1/5 cup milk to each ramekin
  6. Add the rest of the ingredients and pop into a preheated oven (at 180 degrees) and bake for 30minutes.

Cocoa Bircher’s Muesli & chia

Ingredients

  • 2 tbsp organic raw oats
  • 1/4 cup almond milk / milk of choice
  • 1 tsp cocoa
  • 1 date chopped
  • sprinkling of cinnamon
  • 2 tbsp yoghurt
  • 1 tsp chia seeds
  • 1/2 banana sliced
  • 1 tsp goji berries

Method 

  1. Mix oats, milk, cocoa, cinnamon and dates in a jar and leave overnight in the fridge.
  2. The next morning, top the oats with the remaining ingredients and enjoy with a cup of green tea.

Warm Cocoa and chia oats

Ingredients

  • 2-3 tbsp raw oats
  • 1/2 cup almond milk / milk of choice
  • 1 heaped tsp cocoa
  • 1 date chopped
  • sprinkling of raw chia seeds

Method

  1. Cook oats on a medium heat with milk and some water
  2. stir in the cocoa
  3. take off the heat once cooked
  4. sprinkle chia and chop date over oats

 

 

 

 

Oats and chia seeds

Ingredients

To make for one person:

  • 2-3 tbsp raw oats
  • about half a cup of milk
  • 1 tbsp chia seeds
  • 1 tbsp mixed seeds
  • 5-8 almonds
  • 1 tsp cocoa
  • 1 tsp cinnamon

Method

  1. Cook the oats in the milk and water
  2. Once cooked sprinkle over the rest of the ingredients. Mix the chia seeds into the oats if you don’t want them to be too crunchy.

Egg Pot

Ingredients

  • 3/4 tin baked beans
  • 2 eggs
  • Salt, pepper, curry powder

Method

  1. Heat up the baked beans and mix in the spices
  2. Put into a ramekin
  3. Break the eggs over the beans in the ramekin and bake in a preheated oven at 180 degrees for about 25 minutes
Egg Pots

Butternut and Apple Heaven

Ingredients

  • butternut (+- 300g) peeled and chopped
  • 5 apples
  • 50 – 100 g walnuts or almonds
  • 1 tsp cinnamon
  • 1 tsp cumin
  • pinch salt
  • 1-2 tbsp honey
  • Granola (see my recipe) – optional
  • Organic peanut butter – optional

Method

  1. Preheat oven at 170 degrees C
  2. Chop 3 of the apples (you don’t have to peel them)
  3. Add the butternut, apples,cumin, cinnamon, salt and honey to a greased baking dish and bake for about 30 minutes.
  4. Chop the nuts and place in a food processor with the baked ingredients. Blend until smooth.
  5. Slice the last two apples and top with the butternut mixture. Top with peanut butter and granola. I also topped some toasted banana bread with this and died and went to heaven 😉

This recipe is adapted from http://bountifulbeetsandbeats.wordpress.com/ which is an amazing site full of healthy recipes and so well written by a talented chief and food scientist.

The ABSOLUTE BEST Peanut Butter Granola

Ingredients

  • 1 cup raw rolled Oats
  • 2 tsp cinnamon
  • 2 tsp vanilla
  • 1 tsp sugar
  • Touch of salt
  • 1 tbsp peanut butter
  • 1 handful almonds
  • 1 tbsp sunflower seeds
  • Goji berries
  • Raisins or saltanas

Method

  1. Mix the oats, vanilla, cinnamon, sugar and salt.
  2. Grill for about 5 minutes
  3. Add the peanut butter
  4. Grill for another few minutes until golden
  5. Add the nuts, seeds and dried fruit and grill for 1-2 minutes. Remember to watch the granola and to leave the oven open a smidge so it doesn’t burn.