It’s nice to feel nourished. And that’s exactly how these little bites of beauty make you feel, a sense of warm, fluffy, sweet, nourishment.
These muffins are dense and filling from the oats and hemp, but also just that right amount of fluffy and springy at the same time.
Bananas and blueberries have been friends for years, they go way back. They’re a great combo for so many reason and this is no exception. They provide the natural sweetness and tartness that’s needed for a contrast of a good muffin.
The thing I love most about these muffins in particular is that they’re egg free, dairy free, refined sugar free using just the goodness of natural fruit to sweeten them.
On that note, if you’re after a full on dessert muffin, this probably isn’t your pick, but if you’re after that not too sweet breakfast muffin, snack muffin or a great recipe you’d be more than happy to let your toddler munch down on this is your one!
The other thing I love about this recipe is the ingredients. I always usually have a few spare overripe bananas lying around, and there’s always some oats in the fridge. I’ve got leftover apple sauce in the back of the cupboard and there’s the core ingredients right there!
You can do this recipe on of two ways, if you’ve got a thermomix or a large blender, feel free to use that for a super easy, super quick prep. If you don’t, no worries, a simple bowl and spoon or fork will do fine.
Hemp and sustainability
Another bonus of this recipe is that hemp is incredibly sustainable. Hemp in general is a crop that takes far less water to grow than many other food crops. It’s naturally resistant to diseases, fungi, pests and it regenerates the soil it’s grown in! Not to mention that it even helps filter carbon dioxide from the hair. So if you’re looking for a planet friendly product, specifically protein supplement if you’re on a plant based diet, hemp protein could be a good one for you.
Types of Hemp Protein
There are different types of hemp proteins out there, the main two I’ve experimented with are hemp gold protein or another favourite (and the one used in this recipe) is the woolworths macro brand of hemp protein.
The main difference I’ve found between the gold and the regular version is the colour and maybe a little bit of taste. The gold protein is great if you’re baking and wanting to keep the look of your creation light in colour. The regular dark hemp protein I also find to be a bit denser, and even a little grainy at times. It’s totally up to you which you choose. In this recipe I’ve used the standard darker version, however I have used the gold version before and that works great too.
So dive right in and get baking! These little morsels of goodness freeze really well, are great for meal prepping or that day you’re just running out the door and need a filling breakfast or snack on the go. Enjoy!
Vegan Banana Blueberry Hemp Muffins
Equipment
- 1 Mixing bowl
- 1 Muffin tin Either muffin tin allowing 12 muffins or 2 sets of 6
- 1 Mixing spoon
Ingredients
- 8 medium/large overripe bananas
- 1 cup rolled oats blended (oat flour)
- 1 cup spelt flour
- ¾ cup hemp flour
- ½ cup hemp protein
- 2 tsp baking powder
- 2 tsp baking soda
- Pinch of salt
- 1 cinnamon
- 1 nutmeg
- 3 jars unsweetened apple sauce (110g each usually)
- Handful of frozen blueberries or raspberries
- More rolled oats to top
Instructions
- Preheat the oven to 180degrees.
- Place 1 cup of oats in a blender. Process until fine powder to make your oat flour.
- Place in a bowl and add in hemp flour, spelt flour, spices and hemp protien.
- In a blender, blend up your bananas with your apple sauce as well as baking powder and baking soda. Let mix sit for a few minutes after blending to let soda react to get a flufflier muffin.
- Add wet mix to dry mix and mix together. You want your mixture to be on the wetter side but thick. If too runny, add more flour, if too thick, add more apple sauce or banana.
- Spoon into cupcake pans or cupcake moulds. Top with 3-4 berries each and a slice of extra banana on top (optional but yummy!)
- Bake for 20-25 minutes. Use a toothpick to check if muffins are ready (should come out clean when pierced)
- Allow muffins to cool. Eat and enjoy!
