Saturday, 14 November 2015

One-Bowl Banana Nut Muffins

  • 3/4 cup (75 grams) walnut halves, chopped
  • 3 medium bananas (about 1 cup mashed or 270 grams)
  • 1/2 cup (160 grams) maple syrup
  • 1/3 cup (70 grams) coconut oil, melted
  • 1 large (50 grams) egg
  • 3 tablespoons soy milk (or milk of choice)
  • 1 teaspoon pure vanilla extract
  • 1 teaspoon cinnamon
  • 1/4 teaspoon freshly ground nutmeg
  • 1/8 teaspoon ground all spice
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 1/2 cups + 1 tablespoon (200 grams) whole wheat pastry flour
Optional Toppings
  • 1 tablespoon chia seeds
  • Sugar for topping
  • Shredded unsweetened coconut for topping
Preheat oven to 300 degrees F (150 degrees C). Place walnuts on a lined baking sheet and bake for 10 to 11 minutes. When the walnuts are done, take them out of the oven and bring the heat up to 350 degrees F (175 degrees C).
Mash banana with a fork to break up large chunks. Add the other wet ingredients to the mashed bananas (maple syrup, coconut oil, egg, soy milk, and vanilla extract).
Add the spices to the wet mixture and stir. Mix in the baking soda and salt. Gradually stir in the flour.
Fold in walnuts and chia seeds (if you’re using them).
Spray a 12-muffin pan with cooking spray. Distribute batter evenly among the tins. You can make either 12 smaller muffins or 11 larger ones.
Sprinkle some sugar and shredded coconut on top of each muffin.
Bake for 25 to 27 minutes or until a toothpick comes out clean.
Let muffins cool for 10 minutes before serving.
Nutrition Information
Serves: 11 |  Serving Size: 1 large muffin
Per serving: Calories: 250; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 0g; Cholesterol: 17mg; Sodium: 233mg; Carbohydrate: 31g; Dietary Fiber: 4g; Sugar: 13g; Protein: 4g
Nutrition Bonus: Potassium: 165mg; Iron: 8%; Vitamin A: 1%; Vitamin C: 4%; Calcium: 4%

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