“Fibre-riffic Banana Bean Chia Muffins” by Strong Nutrition
If you are one of those people who love cookie dough, then you absolutely need these Fibre-riffic Banana Bean Chia Muffins in your life! They are super chewy and have the same texture as raw dough. Yum right?! These babies are also uber kid friendly, easy to make and freeze like a dream; make ahead for outings or a late night sweet craving.
Recently, I went in for day surgery and knew I would be in bed for the rest of the day recovering. I wanted to make sure I had something satisfying in my belly…salad and chicken just wasn’t going to cut it that day. Plus, knowing that my surgery would include medications, I wanted to ensure I was consuming plenty of fibre to ensure that the pipes were working in tip-top form in order to be able to draw these toxins out of my body as soon as possible.
Fibre acts like a scrub brush on the intestinal system, allowing waste to more easily move through and out of the system. Fibre plays an intricate part of keeping toxins, cholesterol, weight, blood sugar, hormones, cravings (and so much more) in check.
There are two types of fibre- insoluble and soluble.
Insoluble: does not dissolve in water, meaning it does not get broken down as it passes through the digestive tract, Examples of these foods are nuts and seeds (chia) and cereals (not captain crunch).
Soluble Fibre: This fibre does dissolve in the GI system and is great for those suffering from constipation. Examples are fruits and root vegetables.
While rocking it out in the fibre category, these beauties are also protein and (healthy) fat rich. Why should you care? I’ve said it before and will say it again- proteins and fats help to keep us feeling full and satisfied which helps to prevent unnecessary snacking later on. If you struggle with your weight, than the best foods you can reach for are proteins (eggs, hemp seeds, organic chicken, turkey and plain Greek yogurt) and fats (chia, coconut, olives, avocado, flax seeds, nuts, sunflower and pumpkin seeds).
Ingredients for Fibre-riffic Banana Bean Chia Muffins
1 cup white kidney beans
1/2 cup rolled oats
1/4 cup unsweetened coconut (plus 2tbsp extra for topping on muffins)
1tbps chia seeds
1 over-ripe banana
Slightly less than 1/4 cup pure maple syrup
1/8 cup tahini
1/8 cup any other nut butter of your choice
2.5 tsp vanilla extract
1/4 tsp sea salt
1/8 tsp baking soda
3/4 tsp baking powder
Makes 8-9 muffins
Preheat oven to 350 degrees
Combine all ingredients into a high powered blender or food processor
Place paper muffin cups into a muffin tray
With a large spoon, fill each muffin cup 3/4 up and top with a few flakes of unsweetened coconut
Place in the oven for 17-20 minutes (if you like your muffins slightly under done, aim for 16-17 minutes)
Once cooked, place on a cooling rack and enjoy!
We hope you enjoyed our Fibre-riffic Banana Bean Chia Muffins
For questions, feel free to contact us here!