This tasty and healthy muffin recipe was inspired by a baker at my local organic farmers market who makes the most delicious, moist gluten free bread and scones.
Because I am very naughty when it comes to harassing talented chefs in bakeries and restaurants for their cooking secrets when I taste something extra special, I was fortunate on this day to have a chef’s secret shared with me. He told me that his special ingredient was Teff Flour.
Now, I hadn’t heard much about Teff, so I made it my mission to understand more.
Scientifically known as Eragrostis tef, this small gluten free grain is a species of love grass that is native to Ethiopia and has been consumed for thousands of years. In Ethiopian cuisine, teff is the main ingredient of injera bread which is what the majority of large Ethiopian dishes are served on.
I made these muffins with other gluten free flours as I was inventing this recipe but found that using teff as the main flour made these muffins thick, chewy and moist. I also love it because it is very high in protein containing 8 amino acids, whilst also packing a mighty punch in resistant starch and fibre.
I am always preaching to my clients that every time you eat, you must say “where is my protein, where is my good fat and is carbohydrate the main event of this meal?” The answer should always be that protein and good fats are a predominant force in every meal or snack and carbohydrates can never be the main event of the plate or blood sugar levels, mood and energy will suffer.
This recipe has loads of protein via the teff flour and protein powder, beautiful fats in the form of freshly ground flaxseeds, is low in sugar and is also abundant in resistant starch from the Teff and Green banana flours. I use a practitioner quality protein powder from Biomedica called Protein complete that I offer clients in my clinic. It is a very pure vegan product without all of the added chemicals and excipients of many protein powders and is wonderful for those with sensitive digestion. It contains certified organic, raw, bio-fermented rice protein with added amino acids and a natural vanilla flavouring.
So, what is resistant starch I hear you say?
Resistant starch is a particular category of fibre that feeds your family of important gastrointestinal bacteria and other species known as the microbiome. It is resistant to digestion and promotes the fermentation of short chain fatty acids including butyrate which has powerful effects on gut health and is intimately tied to overall health. The benefits do not stop there as it improves insulin sensitivity, decreases the absorption of toxins, reduces inflammation, supports a healthy colon and assists with weight management.
Developing recipes for the sensitive amongst us is always a KPI when I share recipes with clients and the community and these yummy muffins are dairy free, egg free, gluten free and high in protein for those managing blood sugar levels, fatigue and weight.
I find these muffins are terrific frozen if they last that long. Simply defrost for a little while and they become nice and chewy.
I hope you enjoy them as much as my family and friends do.
- ¾ cup of teff flour
- ¼ cup green banana flour
- ⅓ cup of freshly ground flaxseeds
- ⅓ cup of brown rice protein powder
- 1 teaspoon of baking powder
- 1 teaspoon of baking soda
- Dash of sea salt
- 3 large ripe bananas
- 1 cup blueberries
- Freshly squeezed lemon juice from ¼ of a lemon
- ¼ cup of liquid coconut oil
- 1 teaspoon of gluten free vanilla extract
- 3 scoops of stevia powder or liquid for sweetness
Preheat your oven to 175ºC. Lightly grease a 12 muffin baking tin with coconut oil.
Mash the bananas and mix with coconut oil, lemon juice, vanilla extract.
Slowly stir through the Teff flour, green banana flour, baking soda, baking powder, sea salt, protein powder and stevia.
Mix well and lastly stir through the blueberries gently and spoon batter into your 12 small muffin tray so it is evenly distributed.
Now cook for 30 minutes.
Remove muffins and place on a cooling rack.
Enjoy hot or cold. They are also extra delicious when frozen and defrosted a little bit as the teff makes them nice and chewy when cold.