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Trying to reduce your refined sugars? Try these banana oat muffins

This weekend's headlines remind us of the importance of looking after your health, and whilst they might have caused split opinions in their wording, the message behind them is a fundamentally sound one.

Boris' war on fat has been sparked by his own personal experience of coronavirus. He has said that he is convinced that being overweight contributed to the severity of his illness. And whilst we don't know the exact ins and outs of why some people suffer more severe effects than others, trends are emerging showing that obesity and health issues such as diabetes are significant contributory factors.

Many people are now starting to think more about how they can improve their diet and lifestyle. It can seem a daunting journey ahead - I've been told many times this week that it's too much effort to eat healthily; or it's boring and bland; or that no diet works. It doesn't need to be that way.

One of the first places that you can start is just to reduce the amount of processed junk that you eat. Reducing the amount of saturated fats, salt and refined sugars in your diet and eating more wholefoods and fibre helps to improve your cholesterol levels, your blood sugar levels, and regulate your blood pressure - plus, you'll be feeding your body proper nutrients that it needs, rather than empty calories.

Not convinced? Why not try making these banana oat muffins - these are packed full of fibre, slow release carbs, natural sugars and healthy fats - making them a whole lot better than a shop bought refined sugar filled version. They'll keep you fuller, and your body will thank you for giving it some proper nutrients. Remember, these are still cakes - so don't eat the whole batch in one go!


60g coconut flour 130g ground oats (blitz in a food processor or blender) 2tsp baking powder 1tsp bicarb soda 1.5tsp cinnamon 100g olive oil (can sub with melted coconut oil) 3 small mashed bananas 3 medium eggs 90g mixed pumpkin and sunflower seeds 60ml skimmed milk/unsweetened milk alternative

1 tablespoon stevia or sweetener of choice


Mix wet ingredients together, add to dry ingredients. Spoon into 9 muffin cases and bake for 30 minutes at 180

Nutritional info

per muffin

calories 308, carbs 24.4g, fat 19.6g, protein 8.2g


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