Photographer Helena Murphy’s self-published book The Plant-Based Crohn’s & Colitis Cookbook is clearly aimed at anyone who has been diagnosed with either Crohn’s Disease or Ulcerative Colitis, but the delicious plant-based recipes can be enjoyed by anyone, you don’t have to be vegan either! We can all benefit from eating healthy, whole foods in our diet.
If you are living with either of these conditions, then sweet stuff can sometimes be a challenge, as highly-processed foods are not always an option. Helena’s recipe for these blueberry chia muffins draws sweetness from natural sources and can be enjoyed as a treat or even as breakfast on the go!
Makes 5 muffins
- 2 ripe bananas
- 200g plain flour
- 2 tsp baking powder
- 2 tsp cinnamon
- 1 tsp nutmeg
- Pinch sea salt
- 1 tbsp chia seeds
- 1 tbsp flaxseed
- 1 tbsp maple syrup
- 140ml plant milk
- 1 tsp vanilla extract
- 1 tbsp apple cider vinegar
- 90g blueberrieS
1/ Preheat oven to 180°C and grease a muffin tray or line with paper cups.
2/ Mash the bananas in a large mixing bowl with a fork.
3/ Add dry ingredients to the same bowl – flour, baking powder, cinnamon, nutmeg, sea salt, chia seeds, flaxseed- and stir to combine.
4/ Next, add the wet ingredients – maple syrup, plant milk, apple cider vinegar and vanilla extract and stir to combine.
5/ Use a spoon to divide the mixture into the muffin tin.
6/ Bake for 35 minutes, or until golden brown.
7/ Allow the muffins to cool and enjoy as is, or with a dollop of nut butter.
8/ Store leftovers in an airtight container at room temperature and eat within 3 days.
If you are looking for more recipes suitable for those with Crohns Disease or Ulcerative Colitis, then check out Helena’s cookbook: The Plant-Based Crohns & Colitis Cookbook