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Recipe! Banana Muffins with Orange Zest + Elder Mixed Berry Compote

Believe me...this sounds way fancier than it is. I whipped up a batch of these muffins and jammy sauce this morning within 30 minutes and it's all too good not to share. Although the muffins are delicious, you and I both know why you're reading this, and it's not just for the recipe. They're nutritious for several reasons: tigernut flour is a gluten free, low/moderate tuber based flour, bananas and applesauce naturally sweeten the muffins without the use of other added sweeteners, and the added healthy fats from avocado oil are healing and satisfying. The compote is perfect for any condiment lover or parent looking to sneak healthy ingredients like antioxidant rich berries into a child's breakfast. I fully intend on using the leftover compote when the kids ask for jam in their oatmeal, chia pudding, and smoothies all week long. It's also low enough in sugar that a tbsp won't put you on the blood sugar rollercoaster for the day.



If you have Elderberry syrup on hand, great. If not, I used this recipe from Herbalist, Rosemary Gladstar, and it will knock your socks off. If you can't find fresh elderberries, dried work just fine.

A few fun facts about the ingredient that sets this compote apart:

Black elder, European elder, or Elderberry is a very powerful herb. Several clinical trials have demonstrated that preparations with elderberry have been shown to be as effective as modern antiviral drugs for the flu, but without the risk of adverse effects. Elder has inflammatory modulating, immunomodulating, antioxidant rich, and antiviral properties. It's no wonder elderberry syrup is one the most popular herbal remedies for the flu!



Now on to the good stuff:

Orange Zest & Elder Mixed Berry Compote

2 cups frozen mixed berries (blueberries, blackberries, raspberries)

1 tsp honey

1 tbsp orange zest

1 tbsp Elderberry syrup, or less (this is brand dependent, my homemade syrup is a very different flavor than what is found in stores)

Place frozen berries in a sauce pan and cook over medium heat, allow the berries to simmer and stir frequently to prevent burning. Once you reach the desired consistency (about 7-8 minutes) add 1 tsp honey, the orange zest, and Elderberry syrup. Stir well and heat for another 2 minutes. Remove from the heat and allow to cool, store in a glass jar in the fridge for up to 2 weeks.

Banana Tigernut Muffins:

2 cups Tigernut flour

1 tsp baking powder

1 tsp baking soda

1/4 tsp sea salt

2 large, ripe, bananas

2 eggs

1/2 cup avocado oil (melted coconut oil would work too)

2 tsp vanilla

1/4 cup applesauce

Preheat oven to 350 degrees. Grease a 12 cup muffin tin or add papers. Add dry ingredients to a large bowl and combine well. Add wet ingredients and mix thoroughly until all lumps are removed. Add mixture to the muffin cups and bake for 18-20 minutes, or until a toothpick comes out clean from the center.

Enjoy these with some nut butter and berry compote!

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