Check out the pre-broadcast FB Live video of me making these here Serves 4-8 20 mins prep time 4-8 hours cooking time This is a braised recipe and is best done in the oven (3hrs), where the dry heat created a nice crust on the beans. These are right at home on a baked potato or raosted yam for dinner, as they are on sourdough toast for breakfast. If it springs back (or toothpick inserted comes out dry), it’s ready! Cool and enjoy! Equipment Measuring cups and spoons 2 medium mixing bowls Spatula or wooden spoon 1 tray of muffin tins Muffin tin papers/liners In one bowl, mix wet ingredients (if using banana, mash it with a fork first in the bowl then add other wet ingredients) In the other bowl, measure dry ingredients and stir to combine Add wet to dry and stir to combine Use 1/3 cup to fill muffin tins Bake for 30 min, checking for doneness by pressing the center of a muffin. Choose dairy-free option Ingredients Wet 1 cup unsweetened applesauce (or sub 1 banana, mashed) ½ cup coconut sugar (1/2 cup cane sugar works too) ½ tsp vanilla (opt) or almond extract if you want a stronger almond flavour 3 Tbsp coconut oil or butter, melted 1 egg Dry 1 cup almond flour or oat flour (or a mixture of the 2) 1 Tbsp coconut flour 1 tsp baking soda ¼ tsp baking powder Pinch of salt 1 tsp cinnamon (opt) Optional: add ¼ cup of any of your favourite inclusions such as chocolate chips, dried fruit, chopped nuts or seeds Directions Preheat oven to 350F Line the muffin tin with papers.(Just thaw overnight on the counter) You can modify it with the subs below to: Whip up a batch in no time and enjoy! This recipe is a great base for a healthier muffin! They are versatile and they freeze well. GF, Dairy-free option, low sugar, nut-free option If you missed our recent Healthier Sweets workshop hosted by the Eastside Family Place in Vancouver, here is one of the recipes we made together. (These pack well in lunches, they are just a little
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