Get Nourished recipes: Luke and Zoe’s healthy post-workout muffins
This week on Get Nourished, learn how to prepare healthy post-workout muffins with Luke Hines and Zoe Bingley-Pullin.
Get pumped for a nourishing dose of bananas and eggs with Luke’s banana berry muffins and Zoe’s banana hemp chocolate muffins.
Luke Hines’ Banana Berry Post-Workout Muffins
4 ripe bananas
3 mashed, one cut into discs
4 large eggs
1/2 cup maple syrup
1/4 cup coconut oil, melted
1 cup vanilla plant-based protein powder
1/4 cup tapioca flour
2 tsp gluten-free baking powder
1 heaped cup frozen mixed berries
Preheat your oven to 180°C and line a large 6-hole muffin tin with paper cases.
Place the mashed banana in a large bowl, add the eggs and use a whisk to mash and combine well. Add the maple syrup and coconut oil before mixing with a spoon until incorporated. Next, mix in the protein powder, tapioca flour, baking powder and salt to form a thick, chunky batter. Lastly, carefully fold in most of the mixed berries, reserving a small handful.
Evenly pour the muffin batter into the tin, then gently press the reserved berries and a banana discs on top of each muffin. Bake for 20 to 30 minutes, or until the muffins have risen, golden brown on top and a toothpick inserted in the centre comes out mostly clean. Allow the muffins to cool in the tin for 10 minutes or so before carefully removing.
One muffin is for one serve, so eat it fresh out of the oven. Refrigerate the remaining muffins in an airtight container to enjoy for up to five days or freeze for up to three months.
Zoe Bingley-Pullin’s Banana Hemp Chocolate Muffins
5 ripe bananas, mashed
2 eggs, beaten
1 tsp cinnamon
1 cup spelt flour
1 cup hemp seeds
1 tsp ground cinnamon
1 tsp baking soda
1 cup cacao chocolate chips
Extra virgin olive oil, coconut oil or any oil for greasing muffin tin
Preheat oven to 180°C. Brush the muffin tin with extra virgin olive oil or virgin coconut oil.
Combine the wet and dry ingredients separately in two different bowls, leaving aside the chocolate chips for now. Then, gently incorporate all the mixed ingredients together before adding the chocolate and combine.
Spoon the batter into the muffin tin until it is 3/4 full and bake for 20 to 25 minutes or until cooked.