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Chocolate Muffins

Ingredients

150g cashews

100g dark chocolate (minimum 70% cocoa)

400g black beans

50g banana flour

60g banana

2 tbsp cacao powder

3 eggs

1 tsp vanilla extract

120g coconut oil

80g unsweetened almond milk (or nut milk of choice)

60g raw honey

1 tsp gluten free baking powder

50g walnuts

Directions

Preheat oven to 160°C. Gently grease a 12-hole muffin tray and set it aside.

Place cashews into a blender and mill for 6 seconds at medium speed. Then transfer to another bowl and set aside.

Add the chocolate to the blender and chop.

In a small pan, melt the chocolate.

To the blender add beans, green banana flour, banana, cacao, eggs, vanilla, oil, milk, honey, melted chocolate and reserved cashews and blend slowly for 3 - 4 minutes until nicely combined.

Add the baking powder and walnuts to the batter (in the blender) and blend slowly for 30 seconds.

Pour the batter equally amongst the muffin tray.

Bake in the oven for around 25 minutes. Cool before serving.

Read more about the benefits of chocolate here

Copyright © Samantha Lluisé of Lotus Womens Health 2021

Fun facts

  • Use dairy-free chocolate to make this recipe dairy-free.
  • Dark chocolate is a proanthocyanidin source – a specific kind of prebiotic that certain beneficial gut bacteria like to feed on. 
  • The higher the cacao content, the higher the proanthocyanidin content, (the higher you go = less sweetness & more bitterness).
  • Australian gut health expert Dr Jason Hawrelak is a keen advocate of eating black beans to support gut health. He has remarked: “With black beans, we’ve got the black polyphenols, we’ve got a range of soluble and insoluble fibres, we’ve got resistant starches, and we have oligosaccharides, all in one package.”           
  • “You can’t find anything else that’s got four or five different ways of feeding the microbiome as you get with a legume like that.”
  • Green banana flour has become a popular gut-friendly ingredient due to its high resistant starch content. Resistant starch is a prebiotic that promotes gut health by feeding the good bacteria that live in our microbiome.
  • Raw cacao is similar to regular cocoa – both come from the cocoa bean – except it’s less processed and hasn’t been heated to high temperatures. This means that it retains more nutrients, including vitamin C, iron, fibre, polyphenols and other antioxidants. 
  • Just like dark chocolate, cacao is also a source of prebiotic proanthocyanidin.
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