The Bunting household is hugely fortunate to be spared any kind of food allergy, but it seems that every other person has, or has someone close to them with some kind of food intolerance. Living in South Australia, I’m constantly surrounded by the most incredible fresh produce and local food artisans, it’s hard not to be inspired by what you can source around you, but also, getting older has bought with it a growing awareness of what I’m putting in my body. I’ve been inspired by Stella McCartney’s meat-free Mondays movement, and also, follow Sarah Wilson’s blog, charting her journey to live life better.
This week I wanted to find a better breakfast muffin – one that wasn’t too dense, full of flour, loaded with too much sugar and enough to fill a 6’3″ man. Using a recipe from way back that used almond meal and no flour. Using that basis, I concoted these little numbers I baked in a friand tin, making 9 chunky numbers that were tasty, filling, but also quite light! I also used coconut sugar – and while I’m not a dietician or nutritionist, my understanding is that while it’s still a sugar and has a similar fructose content, it’s the most nutritious of the sugars, has a very low GI and is the most sustainable sweetener around. Coconut oil is also the way forward according to Sarah Wilson, and one I’m definitely testing further in the Bunting kitchen. If you care to try, here is the recipe. You could easily bake in a muffin tin or double the quantity and bake in a loaf tin.
Almond & Banana Breakfast Bites
500 grams almond meal
1 tsp baking powder
2 tsp ground cinnamon
1 tsp ground ginger
good pinch of salt
2 ripe bananas, mashed
1/4 cup coconut oil
1/4 cup coconut sugar
1 tsp vanilla essence
Combine all your dry ingredients well, then in a separate bowl, whisk your eggs, add the coconut oil and vanilla essence. Pour into the dry ingredients and mix well, folding through the mashed banana last.
Bake for about 20-25 minutes in a preheated oven at 180°, longer if you’ve doubled to make a loaf. Test with a wooden skewer, when it comes out dry – you’re done!