Certainly, I’d be happy to provide you with a detailed recipe for Strawberry Banana Muffins, along with some information about its history and components.
Strawberry Banana Muffins are a delightful and healthy treat, perfect for breakfast or as a snack. They combine the natural sweetness of ripe bananas with the tartness of fresh strawberries. This vegan version is also free from dairy and refined sugars.
History:
Muffins have a long history, dating back to ancient times. The term “muffin” originally referred to a type of bread roll. The modern muffin, as we know it today, likely evolved in the United States in the 19th century. Strawberry and banana muffins are a more recent variation that gained popularity in the late 20th century as people looked for healthier alternatives to traditional baked goods.
Components:
- 1 1/2 cups whole wheat flour
- 1/2 cup rolled oats
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp salt
- 3 ripe bananas, mashed
- 1/4 cup maple syrup or agave nectar
- 1/4 cup unsweetened applesauce
- 1 tsp vanilla extract
- 1 cup fresh strawberries, diced
- 1/2 cup chopped walnuts or almonds (optional)
Steps to Prepare:
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Preheat the Oven: Preheat your oven to 350°F (175°C). Grease a muffin tin or line it with paper liners.
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Prepare Dry Ingredients: In a large bowl, combine the whole wheat flour, rolled oats, baking powder, baking soda, and salt. Mix them well.
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Mash Bananas: In a separate bowl, mash the ripe bananas until they are smooth.
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Add Wet Ingredients: To the mashed bananas, add the maple syrup (or agave nectar), unsweetened applesauce, and vanilla extract. Mix until everything is well combined.
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Combine Wet and Dry Ingredients: Pour the wet mixture into the dry ingredients and gently stir until just combined. Be careful not to overmix; a few lumps are okay.
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Fold in Strawberries: Gently fold in the diced strawberries and, if desired, the chopped nuts into the batter.
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Fill Muffin Cups: Spoon the batter into the prepared muffin cups, filling each about 2/3 full.
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Bake: Place the muffin tin in the preheated oven and bake for about 20-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
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Cool: Allow the muffins to cool in the tin for a few minutes, then transfer them to a wire rack to cool completely.
Total Time: The preparation and baking time for Strawberry Banana Muffins is approximately 35-40 minutes.
Enjoy your homemade Strawberry Banana Muffins, a delightful and healthy treat with a rich history of muffin baking!
Certainly, here are the nutrition facts and health information for Strawberry Banana Muffins (Vegan + Healthy) per serving, assuming the recipe makes 12 muffins:
Nutrition Facts (Per Serving):
- Calories: 150
- Total Fat: 2g
- Saturated Fat: 0.2g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 195mg
- Total Carbohydrates: 32g
- Dietary Fiber: 4g
- Sugars: 10g
- Protein: 3g
Health Information:
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Low in Saturated Fat: These muffins are low in saturated fat, which is beneficial for heart health.
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No Cholesterol: Being vegan, this recipe contains no cholesterol, contributing to better heart health.
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High in Fiber: With 4g of dietary fiber per serving, these muffins can help promote healthy digestion and keep you feeling full.
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Low Sodium: The sodium content is relatively low, making it suitable for those watching their salt intake.
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Natural Sugars: The sweetness primarily comes from ripe bananas and a modest amount of maple syrup or agave nectar, which means less added sugar.
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Moderate Protein: While not exceptionally high in protein, these muffins still provide a modest amount, which can help with energy levels and muscle maintenance.
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Whole Wheat Flour: The use of whole wheat flour adds more nutrients and fiber compared to refined flour.
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Fresh Strawberries: Strawberries are a good source of vitamins and antioxidants, contributing to overall health.
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No Refined Sugars: This recipe avoids refined sugars, which can lead to blood sugar spikes.
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Nuts (Optional): Adding nuts provides healthy fats and extra protein, but be mindful of portion size for calorie control.
These Strawberry Banana Muffins are a nutritious and wholesome choice for a snack or breakfast option, especially for those looking to maintain a balanced diet.
