This week, I’ve been celebrating the goodness of grains with some fellow foodies on Instagram.
What’s so great about grains though? Studies have indicated that the consumption of wholegrains can reduce the risk of chronic disease and keep weight under control. Grains are a great source of nutrients, included fibre, thiamin, riboflavin, niacin, folate, iron, magnesium and selenium, to name a few. To quote Dr Joanna McMillan, grains can indeed be a nutritious and delicious part of our diet.
Grains are not limited to bread and rolls however, you can incorporate a variety of different grains into your everyday meals. Take these banana and oat muffins for example. Healthy, easy to make, and absolutely delicious!
This recipe was adapted from Cookie and Kate
Banana Oat Muffins
1/3 cup oil (I used olive)
1/2 cup honey
2 eggs, room temperature
1 cup mashed banana (approximately 2 large bananas)
1/4 milk (I used regular cow’s milk)
1 tsp baking soda
1 tsp vanilla extract
1/2 tsp salt
1/2 tsp cinnamon + extra for sprinkling on top
1.75 cups wholemeal flour
1/2 cup rolled oats + extra for sprinkling on top
1/4 cup brown sugar (for sprinkling on top)
Preheat your oven to 170ºC. Grease your muffin tray with butter or spray oil if necessary.
In a bowl, beat together the oil and honey, before adding the eggs. Mix in mashed banana, milk, baking soda, vanilla extract, salt and cinnamon.
Add in the flour and oats with a large spoon and mix until just combined. Divide batter between your muffin pan (I could only make ten muffins because my pan was huge, however this should be enough batter for 12 depending on the size). Sprinkle on top of each muffin some brown sugar, oats and cinnamon.
Bake for approximately 25 minutes, or until a skewer comes out clean.
Cool on a baking rack before using a knife to loosen the muffins from the pan.
Check out the hashtag #grainiacsIADK and browse some of the delicious dishes created with the wholesome grain!0