Hallelujah for dates! They're the perfect substitute for any toffee and caramel recipes so they make the perfect sticky toffee muffin. These muffins only need 4 ingredients and then the best bit has to be the creamy avocado chocolate frosting. And so the obsession with avocado continues.....
- 200g pitted dates (soaked in boiling water for 10 minutes)
- 150g almond meal
- 20g coconut flour
- 3 eggs
- 2 avocados
- 50g dark chocolate (we use 85%)
- 50g cacao powder
- 1 TBSP coconut milk (use the creamy part at the top)
- Handful of cacao nibs (optional)
- 1-2 TBSP maple syrup
- 2 TBSP date water
- Preheat the oven to 180°C and line a muffin tin with cases.
- Remove the dates from the boiling water, but keep the water to sweeten the frosting.
- In a food processor, blend the dates and almond meal. Don't worry if the dates don't blend fully!
- Add the coconut flour and eggs and blend again.
- If you'd like, chop 3-4 dates and add them to the mixture once you've finished blending. This gives the muffins a great texture.
- Spoon the mixture in the muffin tin and bake in the oven 15-20 minutes - use a knife to see if the muffin is cooked through.
- Leave to cool before topping them with the icing.
- In a food processor, add all of your ingredients and blend until you get a smooth frosting.
- Top the muffins with the frosting and sprinkle with cacao nibs.
These muffins are packed with a wide range of nutrients - woohoo! They're rich in B vitamins, fibre, antioxidants, healthy fats, magnesium and protein. If you want to know more about the nutritional benefits of each food, keep reading! :)
Contain a high amount of natural sugars, however, studies have shown that dates have a low GI and do not significantly raise blood sugar when eaten.
- Loaded with fibre which improve your gut health. It also lowers cholesterol and helps prevent and fight obesity, heart disease and colorectal cancer.
- Very rich in potassium which is vital for maintaining fluid balance, and keeping your brain, nerves, heart and muscles functioning normally.
- Rich in magnesium which has anti-inflammatory properties and has been shown to lower blood pressure.
- Also a good source of vitamin B6 (important for protein metabolism) and copper (part of several enzyme and proteins involved in iron utilisation).
- Great source of calcium, iron, magnesium, phosphorous, potassium, zinc, copper and manganese.
- Great source of a number of B vitamins;
- Rich in folate which is vital for a healthy pregnancy.
- Rich in riboflavin which helps with red blood cell production, body growth and to process carbohydrates.
- Rich in niacin which is often used to improve cholesterol levels and lower cardiovascular risk.
- Rich in thiamin which helps the body to process carbohydrates and protein.
- Great source of unsaturated fats
- The high levels of unsaturated fats are great to help ease inflammation and may also improve cholesterol levels.
- It might be an energy dense food but there is no need to avoid it.
- A review of 20 clinical trials showed no weight gain or even weight loss individuals consuming 1 -2 cups of nuts a day
- Possibly due to the amino acid arginine which may boost fat burning.
- Consuming nuts considerably reduces the risk of developing diabetes and pancreatic cancer.
Coconut Flour: A light, fluffy flour that is gluten-free and wheat-free.
- Very high in fibre.
- The high fiber content also has a positive effect on blood sugar levels; substituting coconut flour for some wheat flour in a recipe can also moderate the blood sugar effect of wheat.
- High in protein, nearly twice the amount than wheat flour.
- Full of healthy fats including medium-chain triglycerides, although saturated, these digest easily and provide instant energy, antimicrobial properties and may boost your metabolism.
- Great source of carotenoids. For example, lutein, which helps protect against eye disease.
- As well as being rich in carotenoids, avocado helps your body absorb carotenoids from other foods because of its high unsaturated fat content.
- Rich in soluble and insoluble fibre.
- Rich in folate - very important during the early stages of pregnancy and also associated with lower heart disease.
- Great source of magnesium which plays an important role in a wide variety of biochemical reactions in the body.
- Also rich in a range of other minerals, such as iron, potassium, calcium, zinc and copper.
- Contains a high level of antioxidants.
- Rich in theobromine which stimulates the release of endorphins, resulting in anti-depressant effect.