Banana and Chia Muffins with a Touch of Chocolate

Even though summer is still far off and we are in the middle of winter, I've already started cutting back on calories.

I've removed calorie-dense foods from my daily menu and added fiber-rich foods that keep me feeling full for longer.

Additionally, I added two workouts a week with a trainer I particularly like, who has helped me get back into high gear after a long period of being a bit sluggish at the gym.

Now all that's left is for summer to arrive.

As a regular part of my winter ritual, I head into the kitchen and try to invent recipes that fit within the calorie framework I've set for myself.

Recently, I discovered that mixing chia, liquid, and a bit of flour creates a stable, soft batter that can be baked in the oven.

The result is a soft and moist pastry that provides a nice boost of dietary fiber and good carbohydrates (well, except for the chocolate).

And if you didn't know, chia seeds are a great source of omega-3 fatty acids, dietary fiber, and essential minerals. So these muffins are healthy too!

A bit about banana and chia muffins

When chia seeds soak in liquid, they release a thick gel (these are the soluble fibers I've written about before) that remains stable even during baking.

You can rest assured, there is no health issue with baking chia seeds, and their nutritional benefits are preserved even after baking.

To provide sweetness and moisture, I used two very ripe bananas. The riper they are, the sweeter they get.

I also added a bit of demerara sugar; if you're strictly against it, feel free to omit it completely or replace it with any sweetener you prefer.

The small amount of flour I used is whole spelt flour. You can substitute it with any other flour you like, though the result will naturally be slightly different.

Don't want chocolate? No problem! Replace it with chia jam, fruit, or high-quality peanut butter.

I used Tnuva ALTERNATIVE light soy drink, and they participated in making this post — thank you, it helps this blog continue to exist.

To turn the soy drink into a "buttermilk" consistency, I added a bit of vinegar to curdle the protein molecules. You can also use lemon juice.

Other plant-based drinks that are not soy will not curdle as well due to their lower protein content. Therefore, you can't use rice or almond milk for this specific step, for example.

Nutritional values by clinical dietitian Noam Bechar:

One banana and chia muffin with chocolate (out of 12)

Weighing 78g, it contains:

150 kcal

4g protein

23g carbohydrates

5g fat (of which 1g is saturated fat)

2g fiber

Banana and Chia Muffins

Prep Time 13 minutes

Yield 12 muffins

Calories 150 kcal

Ingredients

• 2 ripe bananas 200g
• 1.5 cups Tnuva ALTERNATIVE light soy drink 360 ml
• 1/3 cup chia seeds 60g
• 1 cup whole spelt flour 155g
• 1 tsp vanilla extract 5g
• 2 tbsp vinegar 20 ml
• 1 tsp baking powder
• 1/4 cup brown sugar 50g
• 1/2 tsp salt
• 18 squares dark chocolate 75g

Instructions

1. Preheat oven to 170°C (340°F).

2. In a deep bowl, pour the soy drink and add the vinegar. Let sit for 2-3 minutes until the milk curdles slightly.

3. Add the chia seeds and vanilla extract and mix well.

4. In another bowl, mash the bananas with a fork into a puree and add to the chia mixture.

5. Set aside for ten minutes to let the mixture thicken slightly.

6. Add the flour, baking powder, salt, and sugar and mix until a uniform batter is formed.

7. Transfer to muffin tins.

8. Using your finger, press 2 chocolate squares into the center of each muffin.

9. Bake for about half an hour or until a knife inserted in the center comes out dry.

10. Melt the remaining chocolate and drizzle on top.

Recipe Video

Notes

Baking time varies depending on the size of the muffin tin – my advice: check the muffins after 20 minutes.

They might be ready after 25 minutes, or it might take up to 35 minutes.

Insert a butter knife into the center of the muffin; if it comes out dry (aside from the melted chocolate), it's ready.