Oats are a fabulous wholegrain that are easily digested. Try these delicious oat lunchbox muffins, perfect for kids by Nutritionbyginarose.com.
One of the key benefits in oats is a type of soluble fibre called beta-glucan, which promotes healthy gut bacteria and increases feelings of fullness. Complex, slow-digesting carbohydrates will give your children sustained energy to fuel their active bodies and brains throughout the school day. Fluctuations in blood sugar levels can influence your child’s behaviour and concentration, so choosing foods that help balance sugar levels is key to keeping our kids happy and healthy.
You will need:
• 2 cups oat flour (ground oats in a blender works fine)
• ½ cup almond meal
• 2 teaspoons baking powder
• 1 teaspoon mixed spice
• 2 eggs
• 1/3 cup extra virgin olive oil
• 1 cup 100% apple purée
• 2 tablespoons honey
• 1 teaspoon vanilla extract
• ½ cup blueberries
How to make:
1. Preheat oven to 180°C.
2. In a large mixing bowl, place the oat flour, almond meal, baking powder, and mixed spice and mix until well combined.
3. Make a well in the centre of the oat mixture and add in the eggs, olive oil, apple purée, honey, and vanilla extract. Mix the liquids into each other and then start to combine the outer edges of the flour mix until everything is well combined.
4. Add the blueberries and gently combine.
5. Spoon the batter into greased muffin tins. Place the muffins in the oven and bake for 25 minutes, or until the muffins spring back when touched in the middle.
6. Leave the muffins to cool in the tin for approximately 10 minutes, then turn out on to a wire rack to cool. When cool, spread tops with cashew cream cheese frosting (optional).
Cashew cream cheese frosting
You will need:
• 1 cup cashews (soaked for at least three hours)
• 3 tablespoons lemon juice
• 3 tablespoons coconut oil or butter
• 2-3 tablespoons honey
How to make:
1. Place ingredients into a blender or food processor and blend on high until very creamy and smooth. Spread cream cheese mixture on to muffins once they are cooled.
By Tots to teens food editor and nutritionist Gina Urlich of nutritionbyginarose.com.
