Breakfast

Blueberry Crumble Breakfast Muffins

As you’ve probably heard a hundred times before, breakfast is the most important meal of the day. It gives you energy, you’re less likely to snack on unhealthy foods throughout the day and it gets your metabolism up and going! For some it’s a struggle to find the time to sit down to eat a meal early in the day or maybe your appetite isn’t awake yet. These muffins are here to solve your problems! They’re a perfect on-the-go breakfast option and will tantalise those taste buds first thing.

Ingredients:

Muffins

  • 150g ground almonds
  • 2 large eggs
  • 1 TBSP coconut oil
  • 1 large ripe banana
  • 100g blueberries
  • 1 tsp ground cinnamon
  • 1 tsp baking powder
  • 1 TBSP honey (optional, if you like them a little sweeter)

Crumble (optional)

  • 1 TBSP coconut oil
  • 1 TBSP Honey
  • 1/3 cup oats

Instructions:

  • Preheat the oven to 180ºC and line a muffin tray with paper/silicon cases.
  • Mix the ground almonds, cinnamon and baking powder in a large bowl.
  • Using a food processor, blend the eggs, coconut oil and banana (alternatively thoroughly mix ingredients using a hand blender or whisk).
  • Add the wet ingredients to the dry ingredients and mix.
  • Gently fold in the blueberries before spooning the mixture into the cases.
  • Bake for 30 minutes.

If you want to jazz the muffins up you can top with the oat crumble;

  • Melt the coconut oil and stir in the oats and honey.
  • Sprinkle on top of muffins before baking.

 

Nutritional Information:

Almonds

  • Great source of calcium, iron, magnesium, phosphorous, potassium, zinc, copper and manganese.
  • Great source of a number of B vitamins;
    • Rich in folate which is vital for a healthy pregnancy.
    • Rich in riboflavin which helps with red blood cell production, body growth and to process carbohydrates.
    • Rich in niacin which is often used to improve cholesterol levels and lower cardiovascular risk.
    • Rich in thiamin which helps the body to process carbohydrates and protein.
  • Great source of unsaturated fats
    • The high levels of unsaturated fats are great to help ease inflammation (great post exercise) and may also improve cholesterol levels.
  • It might be an energy dense food but there is no need to avoid it.
    • A review of 20 clinical trials showed no weight gain or even weight loss individuals consuming 1 -2 cups of nuts a day
    • Possibly due to the amino acid arginine which may boost fat burning.
  • Consuming nuts considerably reduces the risk of developing diabetes and pancreatic cancer.

Blueberries

  • Brimming with phytonutrients that act as antioxidants and anti-inflammatory compounds that have a number of health benefits on nearly all the systems in the body!
    • Improves the cardiovascular system through balancing blood fat levels and improving the antioxidant capacity of the blood
    • Protects the digestive tract against oxidative stress and particularly against colon cancer
    • May improve cognitive function by improving memory and slowing down the onset of cognitive problems associated with ageing.
    • May improve blood sugar regulation in those suffering with diabetes and insulin-resistance
  • Rich sources of vitamin C, vitamin K, manganese, fibre and copper.

Oats

  • Contain a type of fibre called beta-glucan that has positive effects on cholesterol levels, blood sugar levels and enhances the body’s immune response to infection.
  • They are also rich in minerals including manganese, phosphorous, copper and zinc

Cinnamon

  • The essential oils found in the bark have many unique healing abilities that include anti-clotting, anti-inflammatory and anti-microbial properties.
  • Cinnamon also slows the rate at which the stomach empties after a meal, which reduces the rise in blood sugar levels and may also improve type 2 diabetics response to insulin.

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