Quick and Healthy Banana Oat Muffins (gf)

Muffin Recipte

I whipped up a batch of these one afternoon with a few minutes to spare and a couple of ripe bananas that needed a use and the whole family loved them.

I also had a bag of almond meal that needed some of my love as I hadn’t used it in a while. I am always a little skeptical of using almond flour as the texture can be less appealing for some, especially my kids. However, these muffins turned out to be light and airy considering they have no gluten.

This delicious and nutritious muffing recipe that is packed with protein, makes for guilt free enjoyment which is the way it is supposed to be.

This is my kind of baking because it is super easy, super healthy and super yummy!

I love these for a quick light morning breakfast or to enjoy at the office with my afternoon tea!

I hope you love them too.

Enjoy

Julie Cass

Quick and Healthy Banana Oat Muffins

Preheat the oven to 350°F. Line your muffin tray with paper muffin cups.

You will need:

Dry Ingredients:

1 1/2 cup almond meal

3/4 cup oats

1/4 cup hemp hearts

Handful of chopped pecans

1/2 tsp salt

1 tsp baking soda

Wet Ingredients:

2 ripe bananas

2 eggs

1/4 cup honey

1 tsp vanilla

Options:

Handful dark chocolate chips

Directions:

Mix wet ingredients. Mix dry ingredients.

Incorporate the wet and dry mixed ingredients and add chocolate chips. Scoop the batter into muffin trays and bake for 15 to 20 minutes or until golden brown.

Your home will be filled with the warm cozy smell of fresh baked muffins. There is nothing like the smell of homemade baking and I also love that I know exactly what I put in, so I don’t worry about sugar or artificial ingredients.  Made with great, simple ingredients and a whole lot of love.

This recipe can be easily adapted to suit your likes, if you don’t like pecans substitute for any other nut or omit.  I like the crunch and texture the pecans add to this recipe.  Walnuts would also be fabulous.

The Positive Change Group

Feel Good Food – Falafels

Air fried Falafel meal on white dinner plate

Air fryer falafels and grilled veggies with a creamy tahini dressing is a feel good food.

These days so many of us are into healthy and quick high energy foods for weekday dinners. The trick I have found is that if I plan ahead and know what I am going to make, dinner can be healthy and easy.

This recipe was made so it is detox friendly, which means no dairy, no sugar and low carb, however you can adapt it as you like.

Falafels

1 can of chickpeas – rinsed

1 bunch of parsley and or cilantro

½ lemon – juice

¼ of a red onion

2 garlic cloves

1 tsp cumin

1 tsp paprika

Salt – pinch or two

2 tablespoons of Arrow root flour (you can use regular flour)

1 tsp oil for the air fryer (If baking drizzle with olive oil once on the sheet pan)

Grilled Veggies

Dice or slice a variety of your favorite veggies. i.e. Sweet potatoes, zucchini, brussels sprouts, peppers, onions, cauliflower etc.

Season with salt, garlic powder

Drizzle with olive oil

Tahini Dressing

¼ cup of tahini

½ lemon squeezed

½ cup of unflavored and non- sweetened coconut yoghurt (can use regular Greek)

1/2 tsp of cumin

Pinch of salt taste

Add hot water to desired consistency (1/4 plus cup)

Steps:

  1. Place all ingredients for falafels in the food processor and pulse to form a paste. Not too smooth
  2. Make tablespoon size patties and place on a plate
  3. Cook in air fryer at 350C for 8 minutes one then flip for another 5 minutes (should be golden brown)
  4. Grill veggies on a parchment lined baking sheet at 400C for about 15 minutes or until nice carnalized color
  5. For the tahini dressing mix all ingredients in a bowl adding water last for consistency.

Assemble:

Make your bowls by layering your ingredients.

You can also add lettuce and or cooked brown rice for a heartier meal.

Drizzle with dressing and top with chopped cilantro and parsley.

Remember to infuse your cooking with love!

Falafels with sauce

Enjoy 😊 and feel good!

*Children’s version is made with pitas.