Banana blueberry muffins
Our banana and blueberry muffins are a delicious treat and guilt-free indulgence! These low-fat muffins are not only visually appealing, but also incredibly delicious. You can enjoy their delicious flavors for up to three days by storing them in an airtight container. Alternatively, you can freeze them for a month and enjoy their deliciousness whenever you want. Treat yourself to these delicious muffins without compromising on taste or health. Perfect for breakfast, as a snack or whenever you feel like a delicious treat!
Ingredients
- 300g self-raising flour
- 1 tsp baking soda
- 100g light muscovado sugar
- 50 g porridge, plus 1 tbsp as a topping
- 2 medium bananas, the riper the better
- 284 ml carton of buttermilk
- 5 tbsp light olive oil
- 2 egg whites
- 150 g blueberries in a basket
Tip
With yogurt
Buttermilk’s natural acidity helps to loosen muffin mixes and help the dough rise. It is usually available in the milk section of supermarkets, but if you can’t find it, use low-fat natural yogurt (preferably mild organic yogurt) or skimmed milk with a squeeze of lemon juice instead.
Preparation steps
- Preheat the oven to 180°C/fan 160°C/gas mark 4 and line a 12-hole muffin tin with paper muffin cases.
- Place flour and baking soda in a large bowl.
- Reserve a tablespoon of sugar and mix the rest with the flour and 50 g of oat flakes.
- Make a well in the middle.
- In a separate bowl, mash the bananas until almost smooth.
- Stir buttermilk, oil and egg white into the mashed banana until evenly mixed.
- Pour the liquid mixture into the well and stir quickly and sparingly with a wooden spoon.
- The mixture will look lumpy and there may still be a few flecks of flour visible, but don’t be tempted to over mix.
- Add the blueberries and stir again.
- Divide the mixture between the muffin cups – they will be quite full – and then sprinkle the top with the last tablespoon of oats and the remaining sugar.
- Bake for 18-20 minutes until the dough has risen and is dark golden.
- Allow to cool in the tray for 5 minutes before removing to a rack to cool completely.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 202 | 5g | 0.8g | 36g | 14g | 2g | 5g | 0.59g |
Equipment and tools
To make these banana blueberry muffins you will need the following equipment and tools:
- mixing bowl
- Whisk or fork
- muffin tin
- Muffin cups or ramekins
- Cooling rack
Allergen information
The banana blueberry muffins contain the following allergens:
- Eggs
- Gluten (from self-raising flour)
- Milk (from buttermilk)
Please note that if you have specific allergies or dietary restrictions, you may adjust the recipe accordingly or consult an expert for appropriate substitutions.
Storage and leftovers
These banana blueberry muffins can be stored in an airtight container at room temperature for up to 3 days. If you want to keep them longer, you can store them in the refrigerator for up to 1 week. To enjoy the muffins to their fullest, gently heat them in the oven or microwave before serving. Additionally, you can freeze the muffins for up to 3 months. Be sure to wrap them tightly in plastic wrap or place them in an airtight container before freezing.
Health Benefits of Banana and Blueberry Muffins
When it comes to baked goods, muffins are a popular choice for breakfast or as a sweet treat. However, not all muffins are created equal. Banana and blueberry muffins are not only characterized by their delicious taste, but also offer numerous health benefits.
Nutrient-rich ingredients
Banana and blueberry muffins are packed with nutrient-dense ingredients that contribute to overall health and wellness. The main ingredients of these muffins include:
- Self-Raising Flour: A good source of carbohydrates and essential nutrients such as iron and B vitamins.
- Baking soda: Helps with digestion and can relieve digestive problems.
- Light Muscovado Sugar: Compared to regular sugar, it contains more minerals such as calcium, potassium and antioxidants.
- Porridge: Oats are rich in fiber and can help regulate cholesterol levels and improve digestion.
- Medium Bananas: Rich in potassium, vitamin C and fiber, bananas are great for heart health and digestion.
- Buttermilk: Provides calcium, protein and beneficial bacteria for a healthy gut.
- Light Olive Oil: Contains heart-healthy monounsaturated fats and antioxidants.
- Protein: Egg whites are low in calories and fat and are a good source of protein.
- Basket Blueberries: Packed with antioxidants and vitamin C, blueberries help boost the immune system and promote brain health.
Health benefits
The combination of these ingredients in banana and blueberry muffins offers several health benefits:
- Heart health: Bananas, olive oil and blueberries are known for their heart-healthy properties. They can help regulate blood pressure, reduce inflammation and lower the risk of cardiovascular disease.
- Digestive System Health: The fiber content in oats, bananas and blueberries promotes healthy digestion and can prevent constipation.
- Nutrient boost: Packed with a variety of vitamins, minerals and antioxidants, these muffins provide a nutritional boost that supports overall well-being and a strong immune system.
- Energy source: The combination of carbohydrates from flour and oats as well as natural sugar from bananas provides a quick and sustainable source of energy.
- Weight management: Banana and blueberry muffins made with low-fat ingredients can be a healthier alternative to high-calorie baked goods. They can provide a filling snack while keeping calorie intake under control.
Use yogurt as a substitute
If you can’t find buttermilk, you can use low-fat plain yogurt instead. Yogurt contains probiotics that support gut health and provide similar acidity to promote muffin rise. Choose mild organic yogurt or alternatively add a splash of lemon juice to the skimmed milk.
Enjoy the delicious taste and health benefits of banana and blueberry muffins as a healthy addition to your breakfast or snack routine.
