Recipe: Back to School: Healthy Banana, Ricotta and Coconut muffins, as seen in Food on Tap

We love muffins, they’re such an easy and delicious food snack for kids, and adults will love them too! But it’s important to realise that most muffins are just cakes in disguise. They are often full of sugar, refined flour, and oil making them super unhealthy. Our version is not only delicious but healthy too. They freeze well, just line your muffin tray and fill with batter then freeze uncooked muffins. When you’re ready, simply defrost and bake fresh. If you’re a busy mum or dad, then it’s worth making a big batch. These are the BEST lunch box fillers in the world!

We have a couple of healthy tricks up our sleeves:

  • we’ve  replaced sugar with honey, and also added what we like to call “sugar memory”. These are flavours which we normally associate with sweetness (e.g. vanilla, cinammon, coconut) that trigger the memory of sugar. In psychology, this is called Pavlovian Learned Association – we taste sugar even though there’s less of it, or none at all.
  • Instead of simply adding white refined flour, we use a mix of wholemeal flour (for added protien and fibre) and oats (for low GI energy release).
  • To add moisture, forget tones of oil and butter. Instead we use creamy ricotta and delicious bananas.

Banana, coconut and ricotta muffins

Makes 12

  • 1 ¾ cup wholemeal flour
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1/3 cup rolled oats
  • 1/3 cup shredded coconut
  • 1 cup natural unsweetened yoghurt
  • 2 Tbsp light olive oil
  • 1 free range egg
  • 1 tsp vanilla
  • 1 tsp ground cinammon
  • ½ cup honey
  • 1 cup very ripe bananas, chopped into approx. 1cm cubes (approx. 1.5 bananas)
  • ½ cup ricotta
  • spray oil

Pre heat oven to 180C. in a large bowl, sift flour, baking powder and baking soda. Stir in oats and coconut.

In a separate bowl, whisk yoghurt, olive oil, egg, vanilla, cinnamon and honey.

Add wet ingredients to dry and combine using a wooden spoon. Add banana and mix well.

Place 12 patty pans in a muffin baking tray and spray with oil. Fill each ½ way with the batter then place a heaped tsp of ricotta in each. Top with remaining batter evenly across all muffins and bake for 15-20 minutes, or until a metal skewer inserted comes out clean.

 

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