Gut Friendly Chocolate Muffins

dessert gluten free medium Dec 07, 2020

Looking for a guilt free muffin alternative? Look no further!

These are packed with good for your gut ingredients, they're are Gluten Free, refined sugar free, and dairy free.

Most importantly they are delicious, and KID FRIENDLY too!

 
Serves: 12
Time: 40 minutes
Ingredients:

150 g almond meal

100 g dark chocolate (min 70%) see tips

400 g canned black beans, rinsed and drained

50 g green banana flour

1 small banana, broken into pieces

2 tbsp raw cacao powder

3 eggs

1 tsp natural vanilla extract

120 ml coconut oil, melted

80 ml milk of choice

2 tbs raw honey

1 st GF baking powder

Method:

Preheat oven to 160C.

Grease and line 12 hole muffin tin (if well greased or silicone you shouldn't need to line if you don't want to).

Melt chocolate in a double boiler on the stove.

Add the remaining ingredients, except the baking powder, to your food processor and mix well to combine.

For a smoother muffin, blend really well so you don't notice the beans!

Add in the melted chocolate. Mix to combine.

Once you have the consistency you want, add the baking powder and blend again to combine.

Let the mixture sit for a couple of minutes before pouring into prepared muffin tin.

Pour into prepared muffin tin, top with cacao nibs if you like, or crushed nuts.....

Bake for 25-30 minutes until just cooked. Remove from the oven and set aside to cool before removing from the tins.

Tips:

To make this recipe Dairy Free, substitute the dark chocolate for dairy free alternative.

You can substitute coconut oil with macadamia oil or your unrefined oil of choice.

Raw cacao is less processed than cocoa and hasn’t been heated to high temperatures, so it retains more nutrients, including vitamin C, iron, fibre, polyphenols and other antioxidants.

Green banana flour has become popular lately for its high resistant starch content. Resistant starch is a prebiotic that promotes gut health by feeding the good bacteria that live in our microbiome.

Black beams are a powerhouse! With black polyphenols, a range of soluble and insoluble fibres, resistant starches and oligosaccharides.

You can choose to make your own nut meal with activated nuts if you have trouble digesting them. You could use cashew, almond, even sunflower seed would work! To active them you must soak them overnight and then dry them out over a 12-24 hr period at low heat. This can be the difference in being able to eat these food for some people. 

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