Banana & Blueberry Nut and Seed Buns

This is an amazing gluten, refined sugar and dairy-free cake recipe that packs a MASSIVE nutritional punch.  It is a little bit more complicated to make than most of my recipes (as you probably know I usually like to keep things simple), but in this case the end result – both in terms of taste and nutritional value – makes the effort more than worthwhile.  Rich in protein, vitamins, minerals, omega 3’s, selenium and fibre, each of these little buns provides almost complete nutrition. There is a little bit of planning and preparation involved and you will need to think about this a day or so before you want to have the buns ready, but don’t let that put you off!
The first step is to sprout some lentils!
I know this is not what you usually expect at the beginning of a cake recipe, but work with me here! Sprouted lentils have activated all the potential of the seeds so their nutrients are maximised.  Sprouted seeds are also treated by your body more like vegetables than the dry legumes or seeds so the carbohydrate load is reduced.Take 200g dried organic lentils and soak for at least 12 hours, preferably overnight – this is double the quantity you need for the buns as (if you are going to go through this faff anyway) it is good to have some extra sprouts for use in salads etc later, but you could start off with just 100g if you prefer. In the morning drain the lentils and pop them in a non metallic bowl covered loosely with a plastic bag.  You’re aiming for a nice, damp greenhouse-like atmosphere without shutting out all the oxygen. Pop the bag in a dark cupboard and leave for a minimum of 24 hours.  Check from time to time that they are still damp and turn them over lightly so all the lentils get exposed to the air.  At the end of 24 hours you should start to see little sprouts poking out from each seed. Depending on the temperature in your kitchen, it may take a little bit longer.  You can leave the sprouts to grow a little bigger if you wish, and it is nice to do that any way for the extra portion you will use for your salads.  Take half of the sprouted lentils (even if they have grown all long and leggy, you can still use them for your buns) and spread them out in a baking tray and then roast gently in a very low oven until they have dried out completely – this will probably take an hour or so.  When they are nice and toasty brown, put them in your food processor and grind to a fine powder.
Ingredients for the buns
  • 100g sprouted lentil flour (see above)
  • 1 cup walnuts (soaked for six hours)
  • ½ cup ground flax seeds soaked for 1 hour
  • 2 organic free range eggs
  • ½ cup organic sultanas
  • 1 banana
  • ½ teaspoon cinnamon
  • ½ teaspoon baking powder
  • 2 tablespoons virgin cold pressed olive oil
  • Pinch of sea salt
Ingredients for the Blueberry Cashew Cream Frosting
  • 1 cup cashews soaked for six hours
  • ½ cup water
  • 60g blueberries
  • ½ tsp vanilla essence or 1 tsp vanilla powder
  • honey to taste (optional)
Method for the Nut and Seed Banana Buns
Pre-heat the oven to 180ºC. Put all the ingredients except the sultanas into your food processor and pulse until you have a nice thick, spoonable batter.  Remove to another bowl and stir in the sultanas. Dollop the mixture into oiled muffin tins and bake at the centre of the oven for 25-30 minutes or until they are springy to the touch.  They will not rise very much in cooking, so you can fill the muffin cups quite full. Remove to a rack to cool.
Method for the Blueberry-Cashew Cream Frosting
Blend all the ingredients until you have a nice smooth creamy texture.  Add a little bit more water if necessary but remember you need a stiffish final product that can hold its own on top of the buns.When the buns are completely cool, load up with the Cashew Cream and decorate with fresh blueberries and blackberries.  Really delicious as a desert or a celebration, these little beauties are definitely worth the effort.Makes 12 buns.  

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