Healthy Banana Muffins
Easy Healthy Banana Muffins Recipe with applesauce, whole wheat or spelt flour and no sugar. Moist and an absolute hit with everyone!
Easy Healthy Banana Muffins Recipe with applesauce, whole wheat or spelt flour and no sugar. Moist and an absolute hit with everyone!
- 1 large egg
- 1/4 tsp salt
- 1/2 tsp baking soda
- 1 tsp pure vanilla extract
- cooking spray (i use misto)
- 1/4 cup maple syrup or honey
- 1 tsp baking powder aluminum free
- 3 large (1 1/2 cups) very ripe bananas
- 1/2 cup applesauce unsweetened
- 3 tbsp olive avocado or coconut oil (melted)
- 1 1/3 cups whole wheat or spelt flour
- Carbohydrate 15.0305875210855 g
- Cholesterol 38.2326388883366 mg
- Fat 8.6718229374741 g
- Fiber 1.9735055490092 g
- Protein 2.98820757450208 g
- Saturated Fat 5.10674147484109 g
- Serving Size 1 1 muffin (43g)
- Sodium 87.0201497360796 mg
- Sugar 13.0570819720763 g
- Trans Fat 0.703434440308486 g
- Calories 146 calories
Step-by-step
- Preheat oven to 375 degrees F and spray non-stick 12 muffin tin with cooking spray. Set aside.
- In a large mixing bowl, lightly whisk the egg. Add bananas and mash well. Add maple syrup, oil, vanilla, baking powder and soda and salt; whisk to combine.
- Add flour and gently stir until well incorporated. Do not over mix otherwise muffins will be tough.
- Fill each opening almost full with batter (I used regular ice cream scoop) and bake for 22 minutes or until a toothpick inserted in the centre comes out clean.
- Let muffins cool for about 5 minutes and then transfer to a cooling rack to cool off completely.
Why do dense, rubbery textures plague baked goods made with whole wheat flour? Bran particles possess sharp edges that slice through delicate gluten strands while absorbing water unevenly. Whole grain flours demand gentle handling to prevent this structural collapse, requiring minimal agitation once liquid ingredients meet dry ones.
Substitutions resolve moisture issues inherent to dense grains. Unsweetened applesauce replaces a portion of traditional fats, introducing pectin to mimic the mouthfeel of oil without excess calories. Liquid sweeteners like maple syrup contribute distinct chemical properties, retaining ambient moisture far longer than granulated sucrose. Spotting heavily speckled bananas remains critical; starch conversion produces the necessary natural sweetness absent from refined sugars.
Equipment constraints dictate specific handling adjustments in compact kitchens. Standard muffin tins require thorough greasing when metal surfaces lack non-stick coatings, or parchment paper liners prevent tearing. Scooping batter with an ice-cream tool ensures uniform portioning, resulting in even heat distribution across every cavity. Preheating ovens to 375 degrees Fahrenheit triggers immediate chemical leavening from baking soda upon contact with acidic fruit purées.
Baking duration spans precisely 22 minutes for standard sizing. Toothpicks inserted into the center should emerge free of wet batter, though minor crumbs indicate optimal doneness. Allowing baked items to rest inside metal cups for precisely five minutes prevents structural crumbling during transfer to wire racks.
