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Menopause Muffins

Menopause Muffins

BY SASHA PARKIN, Registered Nutritional Therapist at Wild Nutrition

 

During perimenopause and menopause, nourishing hormone health and stabilising blood sugar are paramount to feeling your best. This recipe contains an abundance of healthy fats in hormone-loving nuts and seeds and is very high in fibre making it perfect for keeping blood sugar stable. A perfect breakfast muffin for the days when time isn't on your side.

 

Yield: Makes six mega breakfast muffins or 12 cupcake-sized cakes 

Time: 45-55-minutes’ cooking time

Effort: medium

Ingredients: 
  • 1/4 cup / 30g sunflower seeds
  • 1/4 cup/ 30g pumpkin seeds 
  • 1/4 cup / 30g flax seeds
  • ¼ cup / 30 walnuts
  • 2 cups / 150g ground oats
  • ¾ cup blueberries 
  • 1 tbsp. cacao 
  • 2 tbsp. whole chia seeds
  • 2 tsp. sesame seeds
  • 2 medium eggs
  • 1 tbsp. cinnamon 
  • Pinch of sea salt 
  • 3 tbsp. maple syrup 
  • 3 tbsp. coconut oil 
  • 1 ½ cups / 350ml milk of your choice.

Method:

  1. Preheat the oven to 180°C or 160°C fan.
  2. Roughly chop your walnuts.
  3. Blitz your oats in a high-speed blender until they have a fine powder-like consistency.
  4. Add the dry ingredients to a large mixing bowl and combine.
  5. Melt your coconut oil then add to the bowl.
  6. Add your eggs, blueberries and remaining wet ingredients.
  7. Mix with a wooden spoon or hand blender until the mixture is well combined.
  8. Line some muffin tins with muffin cases and add the mixture evenly 1 dessert spoon at a time.
  9. Place in the oven and bake for around 55 minutes (reduce by 10 minutes if making smaller muffins) or until they have turned a golden brown and a wooden skewer inserted comes out clean. 
  10. Leave to cool on a wire rack for 20 minutes or so before enjoying or storing in an airtight container.

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