FEATURED RECIPE FROM TOP 100 RECIPES FOR BRAINY KIDS by Best Bear Expert, Christine Bailey
(Duncan Baird Publishers 2009)

DATE AND WALNUT MUFFINS

A scrummy moist muffin bursting with omega fats, vitamins and minerals to support brain health. Dates and banana are great energising foods and combined with wholemeal flour helps provide a steady release of energy in the body ensuring blood sugar levels are kept steady through the morning. Make in advance and freeze in batches for a speedy breakfast treat and great for the packed lunch or a snack on the go. 

Suitable for Vegetarians, Seed-Free, Soy-Free, Citrus-Free

Makes 12

Preparation and Cooking

10 minutes + 25 minutes

Storage

Store in an airtight container in the fridge for up to 3 days or freeze in batches for up to 3 months.

Health Benefits

Walnuts have long been regarded as a "brain food," not only because of the wrinkled brain-like appearance of their shells, but because of their high concentration of omega-3 fats essential for the health and function of all brain cells and improving cognitive ability. A deficiency of omega 3 has been associated with poor learning and behaviour in children. 

300g (10½oz) 2¼ cups wholemeal flour

2tsp baking powder

1tsp bicarbonate of soda

50g (2oz) ¼ cup xylitol or caster sugar

100g (3½oz) heaped ¾ cup walnuts, chopped

100g (3½oz) ¾ cup dates, chopped

2 ripe bananas

300g (10½oz) natural yogurt

5tbsp light olive oil

1 egg, free range, beaten

1. Preheat the oven to 180ºC/350ºF/Gas 4.

2. Line a 12-hole muffin tin with muffin cases

3. Mix the flour, baking powder, soda, sugar, walnuts and dates together in a bowl.

4. Mash the bananas and mix with the yogurt, oil and egg in a separate bowl.

5. Make a well in the centre of the flour and add the yogurt mixture.  Fold together until just incorporated.

6. Spoon the batter into the muffin cases. Bake in the oven for about 20-25 minutes or until well risen and golden brown on the top.  A skewer inserted into the centre of the muffin should emerge clean. Leave to cool in the tin, then transfer to a wire rack to cool completely.