Dino Kale, Broccoli and Banana Muffins (Grain, Nut and Dairy Free)
Why is it an important mineral? According to Sarah Ballantyne, Ph.D., calcium is essential for bone formation, many processes within the cell, as well as neurotransmitter release and muscle contraction (including our hearts beating!).’ Ok, that is important! We can look purely at the nutrient value of the food and assume that we are absorbing all of that calcium.
Unfortunately, that is not true!
I recently listened to an amazing podcast on RHR: Maximize Your Nutrient Intake–with Chris Masterjohn, Ph.D. I picked up so much useful information! Here are a couple of facts that led me to select the ingredients for this recipe The original version had spinach and then Swiss chard, but with my new knowledge, I changed it to Dino kale.
Here are some facts about plant sources of calcium from that episode:
The bioavailability of calcium from spinach is only 5 percent, versus 50 or 60 percent for most cruciferous vegetables.
We know with specific foods that generally the cruciferous vegetables have pretty good calcium bioavailability, general, most other plants don’t, so from beans, for example, you’re probably absorbing, maybe 20 percent of the calcium, from rhubarb you’re absorbing 9 percent, from spinach 5 percent.
In general, from bone (like bone-in salmon and bone broth) and from milk, you’re going to be absorbing a good 30 or 40 percent of that calcium.
If the absorption is so low, why even worry about plant sources of calcium?
I take the whole diet into context regarding health benefits. Just like my spinach cookies, adding veggies has been only a positive! The important point is to stay mindful that other components of the diet carry a bigger punch when it comes to calcium.
On to the recipe!
There are SO many Paleo banana muffins made with coconut flour online. You can find the inspiration for this recipe, here at Wellness Mama! I just changed a couple of things around.
*This recipe makes 32 muffins.
8 pastured eggs 1/2 cup organic dino kale, chopped 1 cup steamed broccoli, chopped 4 medium bananas, mashed 1 medium banana, chopped 1 1/2 cups coconut flour 1 tsp baking soda 1 tsp baking powder 1/4 cup raw honey
Putting it all together
Preheat the oven to 375F. Line muffin tins with parchment muffin liners.
In your high-speed blender or food processor* add the eggs, kale, broccoli, and honey. Puree until smooth.
In a large bowl, mash four medium bananas
Using a rubber spatula or sturdy whisk fold the puree into the bananas.
Next, add the coconut flour, baking soda, and baking powder. Fold together until well combined.
Finally, add the chopped medium banana for texture.
Scoop our heaping 1/4 cup in each muffin cup and bake for 20-22 minutes until firm to the touch.
* I use my Vitamix, aka “dream blender”!
Annabelle saw the green muffin and said, “Mommy what dat? A green muffin, ohhh. Mmmm, it is good.”
Give it a try!
Don’t forget to tag me on Instagram @moms4healthusa, like and share the post! I also really love to hear your feedback.
Kresser, Chris. “RHR: How to Maximize Your Nutrient Intake–with Chris Masterjohn, Ph.D.” March 21, 2018