Soaked Whole Grain: Banana + Oat Muffins (Honey Sweetened)

I love the holiday season. Sharing meals, decorating for special occasions, Advent Sundays! I love all of the extra special treats, it is wicked special to share traditional holiday meals and treats with my boys. Although I try to stick with most of my dietary principles throughout the season… we do end up getting a lot of sugar and more baked goods than usual. Detoxing my kids (and husband) from sugar is fiercely frustrating at times. There’s crying, fussing and melt downs, and sometimes they even complain too! The truth is… when we are eating the “cleanest,” it means a LOT of prep for me. For that reason, this recipe makes about two dozen muffins. I love batch cooking and making more than what we need because if I can freeze things, we have a lot of “ready to eat” convenience foods, but also, we tend to have a wider variety once I’ve stocked a few things.


Soaked Whole Grain: Banana + Oat Muffins

Refined Sugar & Flour Free – Soaked Whole Grains – Large Batch (Makes Approximately 2 dozen) 

Over the years I’ve adapted different recipes to suit our budget and tastes. Sometimes I recreate recipes on the fly just because I feel like trying something new. This recipe I mixed up to help get rid of some toddler banana discards that I had lingering in my freezer. It’s gently sweetened with honey, it’s entirely whole wheat, and it’s soaked overnight for optimal nutrient absorption. (And tenderness)

If you are gluten free, feel free to use Teff, Buckwheat, Oat or whatever whole grain gluten free flour you prefer. I use fresh milled, hard red wheat. 

Day 1-

2 Cups Whole Meal Flour (GF if desired)
2 Cups Rolled Oats
2 Cups Whole Milk or Nut Milk
1 Tablespoon Apple cider Vinegar

Day 2- (or 10-12 hours later)

4-5 Bananas, Previously frozen (and thawed)
1/3 Cup Coconut Oil, Melted
2/3 or Up To 1 Cup honey
1/2 Cup Flax Meal
3 Eggs
3/4 teaspoon sea salt
2 teaspoons baking soda
1 Tablespoon Cinnamon
1/4 teaspoon nutmeg
Vanilla

Day 1-

In a large glass bowl, combine Day 1 ingredients. Mix until blended and cover with a towel and a band, or cling wrap. Allow to rest at room temperature overnight. (or roughly 10 hours)

Day 2-

  1. Preheat oven to 350 degrees.
  2. Combine all remaining ingredients. The dough will be hard to combine at first but if you muscle up and spend a few minutes mixing things in, it will blend up well. (You can use a stand mixer for the most even batter)
  3. Dollop 1/4 to 1/3 cup portions into muffin tins lined with paper cups.
  4. Bake for 25 to 30 minutes or until golden brown.
  5. These get better after they rest. Serve them the next day or even a month later! (freeze what you don’t plan on eating within a few days. Simply thaw to eat later)


Why Frozen Bananas? – I buy bananas in bulk. I typically get 2-3 bundles when I’m out shopping and if they turn before they get eaten, I throw them into the freezer in an airtight bag. Sometimes my kids don’t eat a whole banana, instead of tossing it away, I freeze them. I keep several gallon bags going at once and always have bananas on hand this way. I’ve found that previously frozen bananas are GREAT for smoothies and banana bread. It seems to capture the best banana essence. They will look like banana soup when thawed, but I feel that the extra moisture makes them ideal for whole grain baking.

Two pretty pantry staples for me are whole wheat kernels and whole oats. I buy both in 50lb buckets so that I can get organic grains for a lower cost. Both are good, affordable sources of nutrients if properly prepared. I try to regularly soak our whole grains overnight so that the grains are softened, the phytic acid is neutralized, and the nutrients are primed and ready. Essentially, soaking is “pre-digesting” the grain. If you are curious about this check out the WAPF website.