Gezonde muffins met banaan en bosbessen (5 ingrediënten)

Deze Gezonde muffins met banaan en bosbessen are simple, 5-ingredient muffins made with no eggs, no dairy, and no refined sugar, and can use all these ripe bananas you have on your benchtop.

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Gezonde muffins met banaan en bosbessen

Deze Gezonde muffins met banaan en bosbessen are simple, 5-ingredient muffins made with no eggs, no dairy, and no refined sugar, and can use all these ripe bananas you have on your benchtop.

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Prep Tijd: 10 minuten mins

Cook Tijd: 50 minuten mins

Totale tijd: 1 uur hr

Gerecht: Ontbijt, Tussendoortje

Keuken: Amerikaans

porties: 12 muffins

Calorieën: 209.6 kcal

Auteur: Carine Claudepierre

KookmodusVoorkom dat uw scherm donker wordt

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Ingrediënten

US Gebruikelijk - metrisch

• ▢ 1 cups Geprakte banaan - about 3 large yellow/ripe bananas, peeled, mashed (note 1)
• ▢ ⅓ cup Ahornsiroop - (notitie 2)
• ▢ ½ cup Olijfolie met milde smaak - (notitie 3)
• ▢ 2 cups Zelfrijzend bakmeel - (notitie 4)
• ▢ 1 cup Bosbessen - fresh, or frozen (note 5)

Optionele add-ons

• ▢ 1 theelepel Vanille-extract
• ▢ 1 theelepel Kaneel
• ▢ ½ theelepel Zout

Instructies

• Preheat the oven to 350°F (180°C). Line a 12-hole muffin pan with paper liners. Lightly oil the paper liners using oil spray. Set aside.
• Pel de bananen en prak ze fijn met een vork. Meet precies de benodigde hoeveelheid af. Als je bananen over hebt, vries ze dan in afsluitbare zakjes in en gebruik ze later in een smoothie.
• In a large mixing bowl, stir with a rubber spatula mashed bananas, maple syrup, light olive oil, and vanilla extract, if used.
• Add in the self-raising flour, cinnamon, and salt, if used. Stir again until a thick batter forms.
• Fold in the blueberries and stir to incorporate evenly.
• Use a cookie dough scoop to fill the paper liners evenly with the batter.
• If you like, press a few extra fresh blueberries on top of each muffin before baking.
• Bake the bread on the center rack for 26-30 minutes at 350°F (180°C) until a toothpick inserted in the middle of one of the muffins comes out clean.
• Let them cool down for 10 minutes in the muffin pan at room temperature then on a cooling rack.

Notes

Notes 1: Any ripe or yellow banana works, but bananas with dark spots on their skins will provide the best sweetness to these muffins.

Notes 2: You can also use other liquid sweeteners, like agave syrup, coconut nectar, or honey, if you use it in your kitchen.

Notes 3: Other low-flavor oil works too, including melted, cooled coconut oil, light avocado oil, or canola oil.

Notes 4: To make 2 cups of self-rising flour, stir 2 cups of all-purpose flour with 4 teaspoons of baking powder. For a gluten-free option, use my glutenvrije converter, but don’t forget the baking powder. Almond flour or oat flour will not work in this recipe.

Notes 5: Frozen blueberries release more liquid in the batter. You might want to roll them in 1 tablespoon of flour before adding them to the batter to prevent the muffins from being too moist.

Opslag: Store the muffin in an airtight container in the fridge for up to 4 days. Or freeze up to 1 month in Ziploc bags and thaw the day before at room temperature.

Ovenstand: Ik gebruik de heteluchtstand. Als je de conventionele stand moet gebruiken, raad ik aan de temperatuur met 15 °C te verhogen. De baktijd blijft hetzelfde, maar het kan een paar minuten langer duren.

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Voedingsbegeleiding

Portie: 1muffin | Calorieën: 209.6kcal | Koolhydraten: 28.8g | Eiwit: 2.9g | Vet: 9.5g | Verzadigd vet: 1.3g | Meervoudig onverzadigd vet: 1.1g | Enkelvoudig onverzadigd vet: 6.6g | Natrium: 1.8mg | Kalium: 141.3mg | Vezels: 1.5g | Suiker: 9.7g | Vitamine A: 23.6IU | Vitamine C: 3.4mg | Calcium: 16.7mg | Ijzer: 0.4mg | Magnesium: 14.7mg | Fosfor: 27.3mg | zink: 0.3mg

Ingrediënten en vervangingen

You only need 5 base ingredients to make these cookies. Here’s how to pick and swap them.

• Geprakte banaan – This provides natural sweetness, moisture, and a soft texture. Ripe bananas with dark spots bring the best sweetness.  
• Ahornsiroop – This sweetens the muffins naturally. Agave syrup, coconut nectar, or honey also work.
• Lichte olijfolie – This adds moisture. Light avocado oil, canola oil, or melted coconut oil also work.  
• Zelfrijzend bakmeel – This ensures a light and fluffy texture. You can make your own with all-purpose flour and baking powder. For a gluten-free option, use my glutenvrije converter, Maar vergeet het bakpoeder niet.
• Bosbessen – These add a burst of fruity flavor and moisture. Frozen blueberries also work, but consider coating them in flour first.

How to Make Healthy Banana Blueberry

This recipe is really easy to whip up in just a few minutes of prep. Here’s how in pictures.

Mash the bananas in a bowl and measure the amount needed.

Add the rest of the ingredients, combine the batter, and incorporate the blueberries gently.

Transfer the batter with an ice cream scoop to a muffin tin lined with muffin cups.

Bake the bread on the center rack for 26-30 minutes at 350 °F (180 °C).

Carine's baktips

Ik deel graag nog een paar tips voor perfecte muffins.

• Fluffier Texture – Swap 1/2 cup of olive oil for 1/3 cup of olive oil + 2 tablespoons of almond milk for an even fluffier texture.
• Smaakvariaties – Swap blueberries for raspberries or chocolate chips to create different muffin flavors.
• Smaak Boost – Add 1 teaspoon of ground cinnamon and vanilla extract to the batter for enhanced flavor.
• Frozen Blueberry Prep – Roll frozen blueberries in 1 tablespoon of flour to prevent excess moisture.
• Opslagoplossing – Store the muffins in an airtight container in the fridge for up to 4 days.

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