Berry, Coconut & Chia Oat Muffins

Not only are these muffins a fun, relaxing bake to make they’re packed full of lots of super healthy ingredients too! It’s a double win when you can combine the pleasure of baking with something that’s good for you. When you mix the batter it will probably remind you of really thick porridge so it’s perfect for breakfast on the run. You can freeze the muffins once baked, get them out the night before you want to eat them and you’ve got an instant, tasty, wholesome breakfast.

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Lots of people tell me they simply don’t have the time to make or eat breakfast but one of these muffins can be easily munched on the way into work or at your desk – no excuses! You wouldn’t expect your car to run without petrol so don’t expect your mind or your body to function without fuel. Just remember a well-looked-after body at peak form is so much better equipped to cope with anxiety than one that is not. You must take care of your body in order to try and manage your anxiety. The food we eat plays a vital role in how our body reacts to anxiety, food gives our body what we need to move and remain active, repair and replace cells and stabilise our moods. To do all of this our body needs a well-balanced, nutrient rich diet full of protein, good fats, carbohydrates, minerals, vitamins, fibre and water. Balance is the key, too much of one and not enough of an other can throw our bodies out of sync.

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Why are these so good for you? Well, blueberries are full of antioxidants and vitamin C, which help to repair and protect our cells when the body is under stress. Coconut oil is literally jam packed with healthy benefits, it’s rich in the good fats that are beneficial to our brains. Oats get that ever so important, happy hormone serotonin flowing and they release energy slowly so we benefit from the positive affects for a longer period of time. Chia seeds contain omega 3 and tryptophan; these also help our brain to produce serotonin.

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I’ve made the muffins with Sukrin Gold, which is a brown sugar alternative, but you can use brown sugar if you like. There are so many lovely cases & papers available for muffins now. Some of my favourite places to pick up good value ones are home bargains, the range and TX Maxx.

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Berry, Coconut & Chia Muffins

Makes 12

2 really ripe (blackish) bananas, the riper the bananas are and the blacker they are the sweeter the muffins will be.

225g blueberries & raspberries (combined weight)

100g plain flour

100g plain wholemeal flour

200g oats

3 tbsp of chia seeds

3 tbsp desiccated coconut

1 tbsp of baking powder

pinch salt

100g Sukrin gold brown sugar alternative

250ml milk

1 tsp of vanilla bean paste

2 large eggs, separated

3 tbsp of coconut oil, melted

Line a 12 hole muffin tin with paper cases. Heat the oven to 200°C/180°C fan/Gas Mark 6. In a large bowl mix combine the flour, oats, baking powder, desiccated coconut, chia seeds, a pinch of salt and the brown sugar or alternative.

In a measuring jug blitz the bananas, egg yolks, vanilla, milk and coconut oil using a stick blender until smooth. Add to the dry ingredients and mix everything gently with a large metal spoon until you have a wet batter.

In a separate bowl, whisk the egg whites with electric beaters until they form soft peaks. Fold the egg whites and most of the blueberries and raspberries (reserving a few berries for the tops) into the muffin batter until everything is mixed evenly.

Divide the muffin mix into the prepared tin and pop the reserved berries on top, cook in the oven for 25 minutes until risen and golden brown on top. Cool on a wire rack and keep in an airtight container for 3-4 days or freeze the muffins individually wrapped well in cling film.

 

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