• Amy Slater

Plantain, Blueberry Muffins with Teff and Buckwheat Flour


I have been using a lot of green plantains lately. Mostly, I have been frying them in coconut oil with sea salt and cinnamon. They are a breakfast favorite. We are getting out of sweet potato season here in North Carolina so plantains are a great starch alternative. The kids love them! They need all that great carbohydrate energy to fuel their growth and play. Plantains are a good source of potassium, fiber, and vitamins C, A, and B6. Plantains also offer a good source of magnesium and resistant starch (if green). They are super affordable and versatile! I swapped them out for 3/4 of the bananas in this recipe.


Buckwheat flour is a gluten-free grain with numerous health benefits. According to clinical studies, buckwheat can help lower inflammation and prevent heart disease. (1) It also has unique disease-fighting antioxidants that can help fight cancer or heart disease formation, along with supporting the brain, liver, and digestive health. (2) Buckwheat flour provides a great source of plant-based, highly digestible protein and contains 12 amino acids. It is high in fiber and has a low glycemic index. It is a great source of B vitamins, manganese, magnesium, zinc-iron, and folate.


Teff flour is another gluten-free grain that is high in protein and has eight essential amino acids. It has high amounts of calcium, manganese, phosphorous, iron, copper, aluminum, barium, thiamin, and vitamin C. (3) Like buckwheat flour, teff flour is high in fiber.


I source my flours from Thrive Market online. They have the most affordable prices for these ingredients. I also purchase my parchment paper and muffin liners through Thrive Market. Traditional muffin liners do not work well with alternative flours. You can make this in bread also, just adjust the cooking time based on the size of the loaf.


RECIPE


2 Tbsp chia meal (or 2 eggs)


8 Tbsp water


2 large ripe bananas, mashed (just over 2 cups)


3 medium light yellowish green plantains, puree in blender (just over 3 cups)


1 small ripe pear, puree in blender with skin on


1 cup teff flour


1 cup buckwheat flour


1/2 cup arrowroot flour (you could also use tapioca flour)


1/2 cup garbanzo bean flour


2 tsp cinnamon


1 Tbsp plus 1 tsp gluten free baking powder


1/4 cup melted coconut oil


1 cup frozen organic blueberries


PUT IT TOGETHER:


Preheat the oven to 350 degrees. Using a small spice grinder, blitz your chia seeds into a fine meal. Place meal in a small bowl and combine with water. Allow congealing for 10 to 15 minutes.


Peel bananas, and mash in a large mixing bowl. Peel plantains and puree in a blender along with the pear. Combine flours, cinnamon, and baking powder in a small bowl. Add plantain/pear puree to bananas and stir in the chia gel (or beaten eggs). Next, mix in the dry ingredients and combine well. Pour in the melted coconut oil and mix thoroughly. Finally, fold in the blueberries.


Fill each lined muffin cup with about 1/3 cup of batter. Or, use some mini loaf pans lined with parchment for easy cleanup!


Place in the oven and bake for 35-40 minutes, or until a toothpick inserted in the center comes out clean.


Remove from oven and let cool completely. Store in the refrigerator or freezer.

This is a super great snack for little ones because… it doesn’t CRUMBLE!! Yay!