Wednesday, 8 June 2011

Banana Oat Muffins

Another quick and easy recipe that is great for having to hand when friends come over. These are good served as part of a brunch or in a picnic. Feel free to dress the recipe up with chopped nuts or dark chocolate chips and use them a tea time treat. These also freeze well - I tend to make double and put half in the freezer ready for any muffin emergencies!


2 large ripe bananas (about 200g peeled weight in total)
225g porridge oats
70 grams honey or maple syrup
35 grams peanut or other nut butter (or you can replace with 2 tablespoon sunflower oil)
1 large egg
1 large egg white
100ml semi-skimmed milk
1 tsp baking powder

Makes 12

Mash the bananas in a bowl. Add the eggs, milk, peanut butter and honey and beat with a fork until combined.

In a seperate bowl, mix the oats with baking powder. Add the wet ingredients and stir lightly until everything is only just blended together (this keeps the muffins light).

Divide mixture between 12 muffin cases. Bake at 180c for 20 minutes. Allow to cool before trying to remove from cases - patience!

Arthritis diet notes:
This muffin recipe is low in saturated fat, thanks to using only one egg yolk and adding the nut butter or oil. Saturated fat can encourage inflammation in arthritis and raise levels of unhealthy cholesterol so it's good to cut back on it. Swapping butter and fatty dairy products for nuts or vegetable oils is one easy way of doing this.Nuts are high in health monsaturated fats which can help lower levels of unhealthy cholesterol and reduce risk of stroke and heart disease. Remember, that if you are watching your weight, all fats are high in calories.

Oats are amazing. They are higher in soluble fibre than any other grain so keep you feeling full for ages and the fibre also helps lower unhealthy cholesterol levels.

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