Healthy Muffins for Bank Holidays….!

Clara Markwick is a client from Energised Performance – she is one special lady who bakes healthy muffins with vegetables, fruit and water – and according to the whole Bootcamp group and myself, they are the most tasty, healthy muffins around! With recipes such as courgette, lime and white chocolate, and beetroot and dark chocolate you definitely want to try them! She sells them every month in the Bristol market too…. so pop along.

Below is one of Clara’s recipes and some tips on cooking healthy muffins…..for more information and recipes please contact info@energisedperformance.com or post a comment. Look out for the Energised Cookbook coming soon too! Thank you Clara – you are a star!

Tips for Healthy Muffin Making by Clara….

  • Use plain wholemeal flour or wholemeal spelt flour, this does mean the muffins do not rise as much and are less light and cake-like but this is about wholesomeness and taste, size doesn’t matter!
  • If you use self-raising flour, lose the baking powder.
  • Opt for rapeseed, grapeseed or rice bran oil instead of butter.
  • Use unrefined castor sugar, amounts quoted are quite low but could still be cut down further according to taste.
  • No salt required!
  • A couple of spoonfuls of wheatgerm or oatbran can be added to boost health qualities without detection.
  • Use good quality chocolate with high cocoa solid content.
  • Muffins can be a great way to include and disguise fruit and vegetables!
  • Chopped nuts can be added to most recipes, they are tastier if toasted first but can dry out muffins over time, so go easy!
  • Use skimmed milk or water, sometimes lemon juice or fruit juice is a good alternative.

Banana Muffins

Ingredients:

8 oz flour
1 tsp baking powder
1 tsp bicarbonate of soda
2 large well-ripened bananas (8 -10 fl oz when mashed)
3 oz unrefined castor sugar
2 oz oats
3 fl oz milk or water
3 fl oz oil
1 beaten egg
2 oz chopped walnuts
2 oz dark choc chips
Blackberries for centre (toffee spread for less healthy centre!)

Sieve flour, baking powder, bicarbonate of soda and sugar together. In a separate bowl mash bananas well and add sugar, oats, oil, milk or water and beaten egg. Mix the wet and dry ingredients together and stir until just combined, add walnuts and chocolate chips to taste towards the end. Spoon into cases and bake at 190 degrees Celsius or 375 degrees Fahrenheit for 20 – 25 mins. Put a generous dollop in the bottom, a blackberry (or dollop of toffee spread) on top, and then cover with remaining mixture.