Almond, Prune & Chocolate Vegan Muffin
I often get asked about which foods are the answer to everyone’s health concerns – sometimes even implying that a food would be the secret to cracking the code on optimal health and physical appearance.Scientifically and physiologically speaking, there isn’t ONE food that would answer to that, ever.It may be a combination of foods or a series of behaviours that support health and wellbeing – physically, mentally and emotionally. So this year around, instead of writing another resolution to lose weight or get physically fit, make a commitment to include and diversify your choices to improve your overall health, for immediate and long term impact.One of the biggest concerns as we grow older, and especially after hitting 30 years of age, is that our bone density starts to decline . There’s no reason to feel any fear or negativity around aging when you know you can take small steps every day to age better. Some examples to help slow bone loss:Eat a variety of foods that are higher in nutrients (like potassium, phosphate, magnesium, iron and copper) that support bone healthFoods would include meats, poultry, fish, eggs, cereals/grains, fruits, dark leafy vegetables, nuts and dried fruitsSoy has protective properties against osteoporosis & hip fracturesDo strength-resistance exercises 2-3 times by ‘stressing’ your bones, which also improves balance & muscle mass One of the foods I like to shed some light onto is prunes from California. Prunes are also known as dried plums, and they are little gems that are naturally sweet, high in dietary fibre, and potassium. There are some studies that show 5-6 California prunes per day support slowing down bone density loss.I’ve been packing them as a snack with almonds and chocolate to nourish my afternoon slump, and then I thought to myself, I want a way to eat them all together in one bite.With inspiration from my friend, Chef Bakhos, I put together this recipe to pack a bunch of delicious and nourishing ingredients in one. It’s made of quinoa & chia to add more protein & fibre, too! The chia here is used as an egg replacer, so it makes a vegan recipe to satisfy the needs of many. I hope you enjoy it as much as I do!
Ingredients
Chia Egg
- 2 tbsp chia seeds
- ½ cup water
Dry Ingredients
- ¾ cup quinoa flour
- ½ cup cocoa powder
- 1 tsp baking powder
- 1 tsp baking soda
- 2 tsp ground cinnamon
- Pinch of salt
Wet Ingredients
- ½ cup canola oil
- ½ cup agave syrup
- 1 cup almond milk
- 1 tsp vanilla
Toppings
- ½ cup semi-sweet chocolate chips + 2tbsp for topping
- 2 tbsp prunes chopped
- 2 tbsp Sliced Almonds
- 2 tbsp pecans chopped
Instructions
- 1. Preheat oven at 325 degrees Fahrenheit
- 2. Prepare the chia egg by combining the seeds into the water
- 3. Mix dry ingredients using a wooden spatula
- 4. Mix wet ingredients & add the chia egg
- 5. Combine the dry & wet ingredients using a rubber spatula
- 6. Fold in 1/2 cup of semi-sweet chocolate chunks & ⅓ of the chopped prunes
- 7. Using an ice cream scoop, divide up the batter in a greased or lined muffin tin
- 8. Top with some chocolate chunks, prunes, almonds and pecans
- 9. Bake for 20-25 min at 325 degrees Fahrenheit until a toothpick comes out clean
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