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LUNCH RECIPES

Raspberry-Blueberry Chickpea Muffins

These quick vegan muffins are extra-luscious thanks to berries, bananas, and a generous amount of vanilla, but aquafaba is the real star of the show. The liquid in a can of chickpeas called aquafaba (aqua = water, faba = bean) can be used to replace eggs and egg whites in baked dishes. 3 tablespoons aquafaba equals around one full egg as a rule of thumb. There's no need to open a can of chickpeas every time you want to create something with aquafaba: The thick liquid can be kept in the fridge for up to three days and frozen into ice cubes for even longer storage.


Serving Size: make 12 muffins

Prep Time: 15 mins

Cook Time: 45 mins



Ingredients:


2 cups white whole-wheat flour

1 (15-ounce) can no-salt-added chickpeas

2/3 cup mashed banana

1/2 cup fresh blueberries

1/2 cup fresh raspberries

2 tbsp chia seeds

1/2 cup pitted whole dates, chopped

1/4 cup unsweetened vanilla almond milk

1 tbsp pure vanilla extract

11/2 tsp baking powder

1/4 tsp sea salt

1 lemon


Direction:


1- Preheat the oven to 400 degrees Fahrenheit. Use silicone cupcake liners to line a 12-cup muffin pan. 1/2 cup of the liquid from the chickpeas should be saved. (Chickpeas can be covered and stored in the refrigerator for up to 3 days.)


2- Remove 2 tablespoons of lemon zest and 2 teaspoons of lemon juice. In a blender, combine the banana, dates, chickpea liquid (reserved), lemon zest and juice, almond milk, and vanilla essence. Blend until smooth.


3- In a large mixing basin, whisk together the flour, chia seeds, baking powder, and salt. Stir just until the flour mixture is moistened with the banana mixture (batter should be lumpy). Combine the blueberries and raspberries in a mixing bowl.


4- Fill muffin cups two-thirds full with batter. Bake for 15 to 18 minutes, or until a toothpick inserted in the centre comes out clean. Before removing the muffins from the liners, cool for 5 minutes on a wire rack.








Look for the FIBRE!

We only eat 10-18grams/day of fibre in a western diet.


Health starts at >40grams/day. Increase your daily intake slowly and make sure to drink 8 cups of water a day.




Download your Fibre Chart below - Post it on your kitchen wall and track your fibre & water intake daily.


Fibre Food Chart (1)
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Download PDF • 3.42MB

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