Dessert: Spelt Flour Muffins

Naturally sweetened apple, banana, carrot and raisin muffins with a coconut curl on top.

This recipe includes superfoods such as:

Cinnamon, Lemon, Honey

Health benefits of Spelt Flour Muffins

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

2 large eggs
2 tbsps butter
1 tbsp cinnamon
1/2 tsp nutmeg
1/4 tsp sea salt
1 medium golden delicious apple
2 small overripe bananas
1 lemon yields lemon, fresh squeezed
1 tbsp lemon zest
1 cup raisins
1/2 large carrot, grated
2 tsps ginger, grated
20 g unsweetened coconut curls
2 tsps baking powder
1 tbsp honey
1/4 cup oat bran
2 cups spelt flour

Instructions

1. Pre-heat oven to 375 °F (190 °C).

2. Mash bananas and add honey, oat bran, lemon juice, lemon zest, grated ginger, nutmeg and cinnamon.

3. Beat eggs separately with a fork or whisk. Add to the mixture. Let stand for 5 minutes so the oat bran will thicken.

4. In another larger bowl, sift together flour, baking powder and salt. Mix in the butter using your fingers (best method) or a pastry blender until the mixture looks like breadcrumbs. Do not over blend or the muffins will be tough.

5. Form a well in the flour mixture (make a hole in the middle). Pour the wet banana oat bran mixture into the well. Pull the batter in starting from the sides gently until mixed.

6. Fold in the chopped apple, grated carrot and raisins.

7. Fill greased or lined muffin tins to 3/4 full. Place a couple of coconut curls on the top. Dust lightly with cinnamon. Placing a coconut curl on top rather than mixing coconut in gives you the delicious coconut flavor without adding more fat.

8. Note: for variations you can add 2 cups of any fruit mixture as long as it does not have too much liquid (e.g. not mashed bananas or pumpkin), you could substitute with figs and apples, or blueberries, you could also change the lemon and lemon zest to another citrus fruit. This recipe could easily be changed to orange blueberry, for example.

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