Getting a spring in your step right from the moment you leave the door is an important part of ensuring the rest of your day goes as well as it should.
Skipping breakfast can result in your blood sugar dropping, your energy bottoming out and your body running on stress hormones which can lead to weight gain, mood changes and an increased sensitivity to things that could stress you out. Providing yourself with a solid source of energy and nutrition means your body can get what it needs to keep you going.
Bananas are a great source of energy and provide your body with a quick hit that is needed when you hit the ground running. Pear contains fibre as well as beneficial antioxidants which support your overall wellbeing.
The mixed rolled grains are what really make these muffins breakfast; with rolled whole grains being a source of carbohydrates that break down slowly and give your body sustained and steady energy throughout the morning. Think of it as your favourite bowl of porridge without the time dedicated to stirring the pot on the stove.
Make these muffins bigger if you want to keep yourself fully charged or make them smaller for pre-workout snacks or for something extra to add to lunch boxes. Whichever way you choose to do them, this is the perfect recipe for the ‘grab and go’ breakfast we all sometimes need.
refined sugar free, wheat-free
Banana, pear & pecan breakfast muffins
dairy free, vegan option
makes 6 large or 12 small muffins
- 1/3 cup melted coconut oil
- 1/2 cup maple syrup or honey
- 2 eggs
- 2 small bananas, broken into chunks
- 1 ripe pear, chopped into rough chunks*
- 1/4 cup preferred milk (I used rice milk)
- 1 tsp baking soda
- 1 tsp vanilla paste
- 1/2 tsp salt
- 1 tsp cinnamon
- 1 3/4 cups spelt flour
- 1/3 cup mixed rolled grains (I used a five-grain porridge mix)
- 1/2 cup pecans, roughly chopped*
*keep a small amount of pear and pecans to put on top of your muffins before they go into the oven - one thin slice of pear per muffin and a sprinkle of pecans to give them texture on top should do.
How to make
- Preheat your oven to 165 degrees and line your muffin tray with patty pans, baking paper or grease it thoroughly with coconut oil and flour
- In your blender or food processor, blitz together the coconut oil and sweetener until well combined then add the two eggs and pulse the mixture until the eggs are well whisked. Add the banana, pear and milk and blitz again followed by the baking soda, vanilla paste, salt and cinnamon. Ensure everything is well combined and taste the mixture in case you need to slightly adjust it with sweetener, vanilla or cinnamon
- In a separate mixing bowl, combine the spelt flour, rolled grains and pecans then create a well in the middle of dry ingredients and pour the wet mixture into it. Lightly fold everything together until it is just combined
- Divide the mixture between your muffin trays, filling them to about three-quarters full. Put a piece of sliced pear, crumbled pecans and rolled grains on top as well as some cinnamon and raw sugar (optional) to make the tops go crispy and golden. Bake the muffins for around 25 to 30 minutes (more time for larger muffins) or until a skewer comes out clean when inserted
- Once your muffins are ready, let them cool in the tray for around 10 minutes before removing them and transferring them to a rack to cool completely. Store in airtight container for up to 5 days
- This recipe can be made without a food processor or blender. Add all the ingredients together as per step two but ensure your banana is mashed prior to adding it as well as your pear be finely chopped or grated. Whisk everything together well in a mixing bowl before adding to the dry ingredients
- You can make these muffins vegan by using a flax eggs - combine two tablespoons of ground flaxseed with four tablespoons of water and let it rest to form a gel. Substitute this in directly for the two eggs
- You can make these muffins nut-free to put them into school lunch boxes - substitute in some pumpkin seeds or coconut flakes instead. You could even add chocolate chips!
Roberta of Naturo Medico is a Naturopathic Practitioner who specialises in preventative care and women’s health. From her Melbourne-based clinic, Roberta sees women of all ages wanting to meet their own health goals and assists them on their path with personalised treatments specific to their needs.
Alongside practice, Roberta shares healthful and nutrient-rich recipes with her readers who inspire her to continue educating on what health and wellbeing means and how it can be achieved.
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