Preparation time: 10 min
Cooking time: 25 min
Number of servings: 12 medium size muffins
Ingredients:
- 1 ½ cups of all-purpose white flour
For more fibre: Use 1 cup of whole wheat all-purpose flour and ½ cup of white all-purpose flour
- 1 tsp baking soda
- 1 pinch of salt
- ½ cup non-hydrogenated margarine (room temperature butter also works)
- ¾ cup white sugar or brown sugar
- 1 large egg
- 1 tsp vanilla extract
- 3-4 large ripe bananas
- ½ cup oat milk
For more protein: use ½ cup of 1-2% high protein cow's milk (Natrel High Protein or Fairlife)
- ½ cup frozen Yukon wild low bush cranberries (or any frozen berries)
Instructions:
1. Preheat the oven to 180°C (350°F).
2. In a bowl, mix the flour with the baking soda and salt.
3. In another bowl, whip the margarine with the sugar using an electric mixer or whisk until creamy.
4. Add the egg and vanilla, and incorporate well with the whisk or mixer.
5. In a separate bowl, mash the bananas into a purée and stir in the milk. Mix well.
6. Using a wooden spoon or the whisk, combine and mix the dry ingredients into the wet ingredients and stir until smooth. Add the banana purée, mix well. Add the frozen cranberries and fold them it lightly.
7. Line a muffin with muffin cups or grease with vegetable oil or butter. Pour the batter into each hole.
8. Bake for 25 minutes or until a toothpick inserted in the centre of a muffin comes out clean. Remove the muffins from the tin and let it cool on a rack.
9. Store in an airtight container at room temperature. They can also be frozen for a later use.
Fueling tips for athletes:
Make a large batch and freeze the extras for future use.
This high energy and low fibre muffin is a great energy booster on a long hiking day.
Consume a muffin with a glass of water 30-45 minutes before a workout for a balanced pre-workout fuel.
Nutritional values for 1 muffin:
Calories: ~190 calories
Carbohydrates: ~32 g
Fibre: 1 g (white flour) or 2 g (whole wheat + white flour)
Protein: ~2 g
Reference: Inspired by Ricardo Cuisine
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