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Want to eat muffins? But are conscious about the diet? No
worries. Here is a yummy banana muffin recipe that you can add to
your diet. It is rich in proteins and potassium.
Want to eat muffins? But are conscious about the diet? No worries. Here is a yummy banana muffin recipe that you can add to your diet. It is rich in proteins and potassium.
1/2 cup quick oats or quinoa flakes, loosely packed (40g)
3/4 tsp baking powder
1/4 tsp salt
1/8 tsp baking soda
1 medium (1/2 cup) mashed over-ripe banana (120g)
1 can white beans (250g without liquid) or 250g cooked beans
1/4 cup peanut butter or allergy-friendly substitution
1/4 cup pure maple syrup or honey (For a sugar-free version, click here)
2 tsp. pure vanilla extract
Optional handful mini chocolate chips, crushed walnuts, shredded coconut, pinch cinnamon, etc.
Preheat the oven to 350 F and line 8-9 muffin cups.
Drain the beans and rinse extremely well, then pat dry.
This is important because it gets rid of any bean taste. Blend all ingredients until smooth in a blender or high-quality food processor. (If using a blender without a tamper, stop occasionally to stir ingredients with a spoon so they will blend evenly.)
Pour into the muffin cups dont overfill or they will rise and then sink in the centers. Bake 20 minutes. They will look underdone let sit 20 minutes and they will firm up.
(I like to bake for only 16 minutes and then refrigerate overnight, because I like the texture a little underdone even the next day.)
As mentioned earlier in the post, these muffins are supposed to be fudgy, not fluffy and flour-y like traditional muffins.
Not everyone will be a fan of the texture, but if you like my black bean brownies, then you will probably like these as well! Muffins last for 3-4 days refrigerated or 2-3 weeks.
Good to go, now eat and enjoy.