Wednesday, September 1, 2010

What to eat Wednesdays - Soaked banana muffins

I'm so happy to have found a soaked muffin recipe that works. The first one I tried was an epic fail. Burnt on the outside, yet still gooey in the centre.

This soaked banana muffin recipe is healthier than most you will come across, and it tastes good. It's healthy because the long soaking period breaks down the phytic acid in the flour so you can absorb all its goodness. Also, using unrefined sugar means it's intact with all its nutrients and molassesy goodness.

  • 2c stoneground whole grain flour (preferably freshly ground)
  • 3/4c sour dairy, eg. kefir, natural unsweetened yoghurt, whey, or even milk with 1T lemon juice added in
  • 1/2c melted butter or coconut oil
  • 1/4t natural salt (eg. Himalayan rock salt or Celtic sea salt)
  • 2/3c whole sugar, eg. jaggery, demarara, rapadura (look out for this at some supermarkets, Bin Inn, organic food shops)
  • 1c mashed banana or pureed pumpkin
  • 2 eggs
  • 1t ground cinnamon
  • 1/2t ground nutmeg
  • 1/4t baking powder
  • 1 1/2t baking soda
1. In a glass bowl combine flour, sour dairy and melted butter/coconut oil.

2. Cover with a plate or tea towel and leave in a warm place to soak for 8-24 hours. (The longer the better.)

3. Preheat oven to 160°C.

4. Add sugar and salt to soaked mixture and knead to soften it.

5. Add banana, eggs, cinnamon and nutmeg and whiz with an electric beater until well combined.

6. Add in baking powder and baking soda and whiz again to thoroughly combine.

7. Pour into greased or lined muffin trays and bake at 160°C for 30-35 minutes. (I take the minis out after 30 minutes and leave the regulars in for the extra 5 minutes.)

Makes 16 regular muffins. Because my muffin trays come in lots of 12, I make 12 regular muffins and 12 minis.

Serve with a slather of butter for extra nutrients and deliciousness.

1 comment:

  1. Yay - found your recipe! Shall have to have a good look and see if I can do it gluten free somehow! :o)


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