Dive into the delightful world of baking with these wholesome and hearty muffins, perfect for a nutritious breakfast or a satisfying snack. Packed with the goodness of sprouted oats, rich avocado, ripe bananas, and a hint of sweet apple sauce, each muffin is a treasure trove of flavors and textures.
I've jazzed up this healthful recipe with a sprinkle of crunchy hemp seeds and aromatic roasted peanuts, and added a dash of decadence with luscious chocolate chips. These muffins aren't just a treat for your taste buds—they're also bursting with essential nutrients, making them the ideal indulgence for any time of the day.
Whether you’re a seasoned baker or just starting out, these muffins promise to fill your kitchen with a warm, inviting aroma and your diet with high-quality nourishment.
Ingredients
1 cup sprouted oats (grind into flour before using)
1 ripe avocado, mashed
2 ripe bananas, mashed
3 large eggs
1/2 cup apple sauce (unsweetened)
1/4 cup hemp seeds
1/4 cup honey or maple syrup (optional, depending on the sweetness of the bananas)
1 tsp vanilla extract
1 tsp baking powder
1/2 tsp cinnamon
1/4 tsp salt
Instructions
1. Preheat your oven to 350°F (175°C). Line a muffin tin with paper liners or grease it with a little oil.
2. Prepare oat flour If your sprouted oats aren't already in flour form, pulse them in a food processor or blender until they reach a fine flour consistency.
3. Mix wet ingredients In a large bowl, combine the mashed avocado and bananas. Add the eggs, apple sauce, honey or maple syrup (if using), and vanilla extract. Whisk until the mixture is well combined.
4. Add dry ingredients Stir in the oat flour, hemp seeds, baking powder, cinnamon, and salt. Mix until just combined, ensuring not to overmix.
Add in optional additions like chocolate chips and/or peanuts, again ensuring that they are just combined throughout the batter.
5. Fill muffin cups Spoon the batter into the muffin cups, filling each about three-quarters full.
Add optional toppings
6. Bake Place the muffin tin in the oven and bake for about 22-27 minutes, or until the tops are golden and a toothpick inserted into the center of a muffin comes out clean.
7. Cool and serve Allow the muffins to cool in the muffin pan for a few minutes before transferring them to a wire rack to cool completely.
Optional Topping Instructions
1. Prepare Topping In a small bowl, mix a few tablespoons of sprouted oats with a tablespoon of hemp seeds. You might want to add a tiny sprinkle of cinnamon or sugar for extra flavor if you like.
2. Add to Muffins Just before baking, sprinkle this mixture over the top of the muffin batter in each cup.
3. Bake as Directed Bake the muffins according to the recipe instructions. The topping will toast slightly as the muffins bake, adding a delightful crunch and flavor.
This simple addition not only enhances the muffins' nutritional profile but also gives them a lovely artisanal touch!
Optional Ingredients Additions
1/2 cup chocolate chips (you can use dark, milk, or even mini chips)
1/2 chopped peanuts (roasted peanuts will bring out more flavor)
Adjusted Instructions
Mix in Chocolate Chips After combining the wet and dry ingredients, gently fold in the chocolate chips. This helps distribute them evenly without overmixing the batter.
Bake as Usual Follow the same baking instructions, but keep an eye on the muffins as the chocolate might make them seem a bit darker when they bake.
OR
Mix in Peanuts After combining the wet and dry ingredients, fold in the chopped peanuts gently. This helps distribute them evenly throughout the batter.
Consider Allergies Just be mindful that adding peanuts will introduce allergens that might not be suitable for everyone, especially if you're sharing these muffins at gatherings or events.
Bake as Usual Follow the same baking instructions. The peanuts will toast slightly as the muffins bake, enhancing their flavor.
These make for a perfect, nutritious snack or a quick breakfast on the go!
Nutritional breakdown for the muffins, including all the key ingredients mentioned in the recipe, including the additions like chocolate chips and peanuts into 12 muffins.
Ingredients for Calculation
1 cup sprouted oats, 1 ripe avocado, 2 ripe bananas, 3 large eggs, 1/2 cup unsweetened apple sauce, 1/4 cup hemp seeds, 1/2 cup chocolate chips, 1/2 cup chopped peanuts
Approximate Nutritional Breakdown per Muffin
Calories 200-250 kcal, Protein 6-8 grams, Carbohydrates 25-30 grams, Fat 10-15 grams, Saturated Fat: 3-4 grams (mostly from chocolate chips), Fiber 3-5 grams, Sugars 10-15 grams (depending on the use of honey or maple syrup and the natural sugar content of the bananas and applesauce), Sodium Low, unless salt or sodium-containing ingredients are added
Additional Nutrients
Vitamins and Minerals: Avocado provides vitamin K, folate, vitamin E, and potassium. Bananas are a good source of vitamin B6 and also contain potassium. Eggs are a good source of B vitamins and selenium. Hemp seeds add magnesium, iron, and additional potassium.
Please note this nutritional breakdown gives a general idea of the nutritional content based on typical values for each ingredient. For a more precise analysis, especially if these muffins are a regular part of your diet, you might consider using a recipe nutrition calculator where you can input the exact brands and amounts of ingredients you use.
Comments
Post a Comment