Get your day off to a good start with these deliciously smart breakfast cakes. High in fibre and full of brilliant brain food, they’re great to eat at home with a foamed oat milk latte or to take on a mountain hike. They’re especially delicious with a smear of nut butter and a spoonful of blackberry preserves.
Tip
For an easy snack to go, scoop batter into mini muffin cups and bake for 10 to 15 minutes until golden and a cake tester comes out almost dry. Perfect for kids’ lunches.
Savoury Rustic Breakfast Cakes
Ingredients
- 19 oz (540 mL) can black beans or red kidney beans, drained
- 2 large organic eggs
- 1/3 cup (80 mL) maple syrup
- 1/4 cup (60 mL) avocado oil or extra-virgin olive oil
- 1 Tbsp (15 mL) orange or lemon juice
- 1 cup (250 mL) all-purpose or gluten-free flour
- 1 cup (250 mL) large flaked oats, reserving
- 1 Tbsp (15 mL) for topping
- 1 1/2 tsp (7 mL) baking powder
- 1 tsp (5 mL) baking soda
- 1/4 tsp (1 mL) sea salt
- 1/3 cup (80 mL) chopped walnuts, reserving 1 Tbsp (15 mL) for topping
- 1/3 cup (80 mL) crumbled feta, reserving 1 Tbsp (15 mL) for topping
Nutrition
Per serving:
- calories182
- protein6g
- fat9g
- saturated fat2g
- trans fat0g
- carbohydrates22g
- sugars5g
- fibre3g
- sodium207mg
Directions
01
Preheat oven to 350 F (180 C). Lightly grease 2 mini loaf pans, 5 x 3 x 2 in (13 x 8 x 5 cm), with oil and set aside.
02
Thoroughly drain beans. In blender or food processor, place half the beans along with eggs, maple syrup, oil, and orange juice. Whirl until almost smooth with some flecks of beans in the mix still showing. Set aside.
03
In medium bowl, place flour, oats, baking powder, baking soda, and salt. Stir to blend.
04
In small bowl, combine topping ingredients: reserved 1 Tbsp (15 mL) oats, walnut, and feta. Stir to blend.
05
Add wet ingredients to flour mixture and fold together until evenly mixed. Fold in remaining beans, walnuts, and crumbled feta. Divide mixture evenly among prepared mini loaf pans. Sprinkle with oatmeal, walnut, and feta topping and gently press into surface of batter. Bake loaves in preheated oven for 35 minutes or until pale golden and a cake tester inserted in centre comes out almost dry.
06
Place pans on rack for 5 minutes before turning cakes out of pans to cool completely. Wrap and store in refrigerator for up to a week, or freeze for longer storage.
Irene McGuinness is a writer, recipe developer, food stylist for numerous magazines and corporations, and alumna of the Writer’s Studio at Simon Fraser University
