If you have been following the Life of An Urban Nutritionista series "Gut Back on Track", you will know that one of the three steps was to regenerate your gut microbiome with fibre! Not just any fibre, but fibre that comes from whole foods, like beans, whole grains, vegetables and fruits. This recipe is a great treat with lots of healthy fibre!
The average person in North American gets an average of 15g of fibre per day, that is less than half the recommended intake of 25g (for women) and 38g (for men). If you are not getting enough fibre your health and gut microbiome may be out of balance!
Let's review some top reasons to add fibre to your daily routine:
fibre is a prebiotic that feeds gut bacteria; when we eat foods with fibre from whole foods, studies show that we increase lactic acid bacteria, the good guys!
it encourages growth of species that ferment fibre into metabolites, known as short-chain-fatty-acids, like butyrate, that help to generate new intestinal cells and helps with healing the intestinal lining and control inflammation.
fibre helps keep you feeling fuller longer,
helps balance blood sugar levels,
helps keep cholesterol levels healthy
and regulates bowel movements.
Need I say more....
Not only is this recipe fibre rich, but it also gluten free, dairy free with an optional egg free version; and if you omit the chocolate chips and crumble topping....well it would be sugar free! Really though, why take out that little bit of indulgence!
Walnut Crumble Banana Muffins: Deliciously moist, Naturally Sweet!
Prep Time: 25min
Bake Time: 20-25 min
Preheat Oven: 325F
Ingredients:
Wet:
1/2 cup of oat milk (or other dairy free milk, unsweetened)
1 tbsp of lemon juice (or apple cider vinegar) for the plant mylk
1 egg ( *Optional egg free version: 1 tbsp of ground chia seed mixed into 1/4 cup of warm water. Let sit for 3-5 minutes and use in place of egg. Add with wet ingredient's last. )
1 tsp of vanilla extract
1/8 cup of coconut oil, melted liquid form
2 cups of mashed ripe bananas (approximately 5 medium bananas)
Dry:
5/6 cup brown rice flour (1/2 cup plus 1/3 cup) ( I use sprouted)
1/2 cup tapioca flour
1 cup oat flour ( or use combination of 1/2 garbanzo and 1/2 coconut flour )
1 tbsp of ground flax or chia seed (omit if using egg free version or add for the additional fibre!)
1/4 tsp of salt
1/2 tsp of baking powder
1 tsp baking soda
1/4 tsp of ginger
1/4- 1/2 cup of dairy free chocolate chips (these will have some cane sugar)
Walnut Crumble Topping
1/4 cup chopped walnuts
1-2 tbsp of coconut sugar
2 tsp of coconut oil
Combine in a small bowl all ingredients and blend till all nuts and sugar are well moistened, set aside.
Preparation:
Mix the plant mylk with lemon juice or vinegar and set aside while combining other ingredients.
You can make the crumble now or wait till the end.....
Whisk the egg (if using) and vanilla extract together, add the mashed bananas, mix and then add the plant mylk with lemon then add the coconut oil. Whisk well. ( If doing chia paste, wait to add chia when combining wet with dry.)
Add the liquid ingredients into the dry ingredients using your whisk. Ensure all dry flour is absorbed by the wet ingredients.
Spoon banana mix into a muffin pan lined with parchment paper muffin cups. Sprinkle walnut crumble on top of the muffins.
Bake in preheated oven at 325F for 20-25 minutes. Check doneness with a toothpick. Let cool on a wire rack.
Storage: On the counter 1-2 days or refrigerate for 3-4 days. Freeze in freezer for 2 weeks.
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