Cooking with your kids - Banana and Oat Muffins


Nutritional Information

Per Muffin

Calories 201

Carbohydrate: 27 g of which sugars 6.9 g

Protein: 3.7 g

Fat: 8.1 g of which saturated fat 1.2 g

Fibre: 2.1 g


Ingredients

3 Large Bananas

280 g Plain Flour

125 g Plain Yogurt

80 ml Olive Oil

3 teaspoons Date Syrup or Honey

40 g Oats

3 tablespoons Water

1 tablespoon Chia Seeds

2 teaspoons Baking Powder

1 teaspoon Bicarbonate of Soda


Method

1. Prep Time - 10 minutes

2. Cooking Time - 20 -25 minutes

3. Makes 12 and last up to 5 days in an air tight container.

4. In a cup, mix the chia seeds and water and leave for 10 - 15 minutes until the mixture looks like a gel.

5. In a bowl mix together the chia seeds gel, bananas, olive oil, yoghurt and date syrup or honey. Mix and set aside.

6. In another bowl sieve the flour with the baking powder and bicarbonate of soda.

7. Add in the oats then mix in the date and banana mix. Stir well and divide into muffin cases.

8. Bake at 195 C /175 C Fan.

9. They freeze well, just take out the night before you need them.


The Science Bit


Can’t get eggs? Well this recipe uses Chia Seeds as a replacement and to provide extra fibre that keeps are guts healthy and working properly. However, if you don’t have Chia Seeds here are some other replacements that you can use.




When eggs are using in baking, they are there to provide a structure and make your muffins or cake more stable. They also act as an emulsifier, which means they help ingredients mix without splitting. These replacements above, will do the same thing in that they will help ingredients mix and create stability. In another recipe, I will go into the nutritional importance of eggs and why they are so amazing and why fibre and keeping our guts healthy is vital too. For now, though, have fun with your muffin making.


Questions

What other baking dishes could you do with an egg replacement?

What other ingredients could you use in the muffin instead of Bananas? What about savoury flavours in place of fruit? Would you add spices or not?

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