Vegan Banana Muffins – 60 Calories
A few days ago, a very good friend of mine, Noam Bechar, who is a clinical dietitian and the professional consultant for my blog and cooking workshops, asked me if I wanted to make vegan banana muffins together and post the recipe on the blog.
First of all, I said "obviously yes," because it's always fun to cook together, and we hadn't caught up in a long time, so it was a great opportunity to close some gaps.
Actually, Noam and I met in the running group where I've been training since 2012—she was my coach.
She was a tough but incredibly funny coach, and like me, a bit of a nutrition freak (well, she does have a degree in Nutritional Sciences after all).
Very quickly, we found ourselves chatting about food, cooking, training, and running. I admit, she became my favorite coach.
Since then, a lot of water has flowed under the bridge at Yarkon Park. Noam is no longer my coach (unfortunately), but we still chat plenty about food and training, and sometimes even work out together.
And this post is entirely the result of our fun day together 🙂 ♥
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About the Recipe
This recipe is what I call "anyone can do it." It contains affordable ingredients that are easy to find in any supermarket and can be kept in your pantry or freezer for a long time.
We added 2 scoops of vanilla protein powder to the original recipe, which made the muffins denser and significantly increased the protein content per muffin.
This is optional—if you feel like it, but you don't have to.
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How to eat it?
2-3 banana muffins can be a great breakfast solution when rushing to work.
One muffin can serve as a pre-workout energy snack. Make sure to eat one about an hour to an hour and a half before your workout to avoid any digestive discomfort during exercise.
They also make a great late-night snack before bed.
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Nutritional Values by Noam Bechar, Clinical Dietitian and Fitness Coach
One muffin (out of 24):
60 Calories
8g Carbohydrates
2g Protein
1.5g Fat (of which 0.5g is saturated fat)
1.5g Dietary Fiber
If adding 2 scoops of protein powder, the nutritional value will be:
80 Calories
8g Carbohydrates
4g Protein
2g Fat
Vegan Banana Muffins
Ingredients
- 2 Medium bananas ripe
- 2 tbsp Maple syrup or silan (date syrup) optional, but tastier
- 2.5 cups Oats
- 2 tbsp Cinnamon
- 1 tsp Vanilla extract
- 5 Medjool dates pitted, finely chopped
- 2 tbsp Canola or coconut oil
- 2 tbsp Blueberries can be frozen
- 12 Pecans roughly chopped
- 2 cups Unsweetened soy milk
Instructions
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Mash the bananas with a fork in a large bowl, add the silan/maple, and mix well.
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Add the oats, cinnamon, vanilla extract, dates, oil, soy milk, and pecans, and mix well.
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Add the blueberries and fold in gently.
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Preheat oven to 200°C.
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Using a spoon, fill muffin tins with the mixture.
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Bake for about 30 minutes.
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If you added protein powder, bake for about 20 minutes.
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Allow to cool completely before eating.
