Healthy snack

Healthy Bran and Banana Muffins

(Servings 12 medium muffins or 24 mini muffins)

Ingredients

  • 2 large Free range eggs
  • ½ cup Light brown sugar
  • 2 medium Mashed bananas
  • 1 cup ButterMilk
  • 1 cup Unprocessed Wheat Bran or Oat Bran
  • ¼ cup Canola oil
  • 1 teaspoon Vanilla extract
  • 1 cup Whole wheat flour
  • ¾ cup All-purpose flour
  • ¼ cup Fruit puree (you can also use apple sauce)
  • 1½ teaspoons Baking Powder
  • ½ teaspoons Baking Soda
  • ½ teaspoons Ground Cinnamon
  • ¼ teaspoons Salt

Methods

  1. Preheat oven to 180degC/400 Fahrenheit. Lightly grease 12 muffins tins or 24 mini muffin tins (you can also use baking paper or muffin liners).
  2. Whisk the wet ingredients: eggs and brown sugar in a medium bowl until smooth. Then, whisk in bananas, buttermilk, wheat bran, oil and vanilla. 
  3. Whisk the dry ingredients: whole-wheat flour, all-purpose flour, baking powder, baking soda, cinnamon and salt in a large bowl. 
  4. Make a well in the dry ingredients; add the wet ingredients and stir with a rubber spatula until just combined. 
  5. Stir in chocolate chips, if using. 
  6. Scoop the batter into the prepared muffin cups (they’ll be quite full). 
  7. Sprinkle with walnuts, if using. 
  8. Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. 
  9. Let cool in the pan for 5 minutes.

Healthy Chocolate Brownies

(Serves 20-25)

Ingredients

  • ¼ cup Coconut Oil
  • 4 tablespoons Rice Malt Syrup (you can also use maple syrup or honey)
  • 100g Good quality Dark chocolate (70-80%)
  • 1 x 400g can Black beans, rinsed and drained (you can use canned red kidney beans)
  • 1 teaspoon Baking powder
  • 2 free-range eggs
  • 1 cup Fresh berries (you can also use frozen or defrosted)

Methods

  1. Preheat oven to 150degC/300 Fahrenheit. Lightly grease and line a roughly 18-21cm square cake or baking dish with baking paper.
  2. Place coconut oil/butter, honey/syrup and dark chocolate in a medium pot and gently heat over medium heat, stirring frequently, until chocolate is melted. Allow to cool slightly.
  3. Transfer to a food processor or blender with black beans, baking powder and eggs and blend until smooth and well combined, scraping down the sides of the food processor/blender with a spatula a few time to make sure all the ingredients get well blended together.
  4. Spoon mixture into prepared tin. Scatter berries over the top (see note below) and bake for 20-25 minutes (20 minutes if you prefer it more fudgey, 25 minutes if you prefer it slightly firmer – I go in between!) until it is mostly set around the edges, but still slightly soft/fudgey in the middle. Allow to cool for 5 minutes or so on the bench, before placing in the fridge for about 20 minutes to set. Cut into 25 pieces with a large sharp knife. Delicious eaten warm or cold, stores well in the freezer.

*If using defrosted frozen berries, make sure you drain as much liquid off them as possible before scattering over the brownie mixture.