Cranberry Banana Muffins with no added sugar, and no dairy.
- Moist – due to the cranberries;
- Tasty, because there is no added sugar to mask the fabulous natural flavours of the bananas, and that sharp sparkle of the cranberries.
Healthy Muffins
Q: What makes a muffin recipe healthy?
A: The same parameters that apply to the generally accepted principles of healthy eating. Cooking at home gives you control over what you eat, and exactly what goes into each dish.
- Stay as close to natural as possible.
– use the best ingredients you can find, preferably organic and go straight to the source. - Moderation is key.
– Less sugar. In this recipe the only sugar comes from the fruits.
Yes, most dried cranberries have sugar added, but read the labels and find the best options.
– Watch those fats.
Fats per se are not evil. But keep them in moderation, and use the unsaturated oils wherever possible.
Beyond Cranberry Banana Muffins
I’m test-creating various versions of this particular recipe, including apple and pumpkin muffins.
Cranberry Banana Muffins – my idea of healthy
Fresh fruit, cranberries for the vitamins, no added sugar, no dairy - how good can it get!
Ingredients
- 3 med-large bananas
- 2 eggs
- 1/2 cup / 125ml vegetable oil - I use olive oil
- 1/4 cup / 60 ml water from the cranberry soaking water
- 1 3/4 cups / 250g flour - preferably organic, white
- 1 t /5ml baking soda
- 1/2 t / 2,5ml kosher salt
- 1 T /15ml ground cinnamon
- 1/2 t /2,5ml ground nutmeg
- 300g dried cranberries
Instructions
- Preparation
- Heat oven to 180C.
- I like to plump up dried fruits, so while the oven is warming I heat up a bit of water & pour it over the cranberries.
- Leave them to soak and cool.
- Lightly oil or line a muffin pan - 1 x 12 for large muffins, or 2 x 12 pans for mini-muffins.
-
- Method
- In one bowl mix the flour, baking soda, spices and salt.
- In a second bowl beat the eggs, the bananas and the cranberry water.
- - for this I use a small electric hand beater.
- Keep beating, and gradually pour in the olive oil - kind of like making banana mayonnaise :).
-
- Drain the cranberries and quickly toss them in the dry ingredients so that they are well dispersed
- Gently fold the dry ingredients into the wet ingredients.
- - for this I use a dough hook, then a spatula.
- The mixture will be quite wet.
-
- Baking
- Spoon generously into the muffin pans.
- - I use a soup ladle for this.
- The mix fills my 12-muffin pan, with enough left over for two mini-loaves
- Bake for 15-20 mins
- - my oven is totally temperamental, so times are very fluid!
-
- Test by eye, or by the usual 'skewer comes out clean' method.
- Once they're out of the oven, leave them in the tin for about 5 mins, then gently lift the muffins out onto a wire or perforated cooling surface.
Nutrition Facts
Cranberry Banana Muffins
Serves I challenge you to stop at one 🙂
| Amount Per Serving | ||
|---|---|---|
| Calories | ||
| % Daily Value* | ||
| Total Fat | 0 | |
| Saturated Fat | 0 | |
| Trans Fat | ||
| Cholesterol | 0 | |
| Sodium | 0 | |
| Total Carbohydrate | 0 | |
| Dietary Fiber | 0 | |
| Sugars No added | ||
| Protein | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
PilgrimFare
If you really want that sugar, (do you? really??), then add a cup of sugar to the wet ingredients before mixing in the dry ingredients.
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