Guava and banana muffins
From Philosophical Vegan Wiki
Difficulty: 2/5
Preparation and cooking time: 1 hour 30 minutes
Servings: 16 (1 muffin per serving)
Cost per serving: $0.50 (total cost: $8.00)
Cost per 2000 kcal: $6.25
| Nutrition facts per serving | |||||
| CALORIES PER SERVING (kcal): 160 (calories in whole recipe: 2560) | |||||
| Proteins | 6% | 3.7g | Protein: lysine | 6% | 0.1g |
| Protein: methionine | 5% | 0.0g | |||
| Protein: isoleucine | 7% | 0.1g | |||
| Carbohydrates | 22% | 29.5g | Fibers | 12% | 4.9g |
| Net carbs | n/a | 24.6g | |||
| Sugars | n/a | 11.1g | |||
| Fats | 6% | 4.4g | Omega-3 | 4% | 0.1g |
| Omega-6 | 2% | 0.5g | |||
| Saturated fats | n/a | 2.3g | |||
| Vitamin B1 | 9% | 0.1mg | Vitamin B2 | 5% | 0.1mg |
| Vitamin B3 | 8% | 1.4mg | Vitamin B5 | 8% | 0.4mg |
| Vitamin B6 | 20% | 0.3mg | Folate | 8% | 32.4μg |
| Vitamin A | 1% | 11.2μg | Vitamin C | 83% | 75.1mg |
| Vitamin E | 3% | 0.5mg | Vitamin K | 2% | 2.7μg |
| Vitamin B12 | / | / | Vitamin D | / | / |
| Calcium | 5% | 50.8mg | Copper | 20% | 0.2mg |
| Iron | 11% | 0.9mg | Magnesium | 10% | 42.9mg |
| Manganese | 34% | 0.8mg | Phosphorus | 13% | 96.2mg |
| Potassium | 8% | 379.7mg | Selenium | 18% | 10.2μg |
| Zinc | 5% | 0.6mg | Sodium to taste | ||
Ingredients:
DRY INGREDIENTS
- 2 cups whole-wheat flour
- 2 tsp baking powder
- 1 tsp baking soda
- 1/4 tsp salt
WET INGREDIENTS
- 4 ripe bananas (8” to 9”)
- 1/4 cup melted cocoa butter (use peanut oil if you don’t have cocoa butter)
- 2/3 cups soy milk
- 1/2 cup date sugar/date paste/blended dates (if you can't find reasonably cheap date sugar, you can buy Anthony's Date Sugar - this is an affiliate link, and it helps this site to buy from it)
FILLING
- 16 tsp guava jam (any other jam works)
- 1 thinly sliced banana
Instructions:
- Pre-heat oven to 200°C.
- In a large bowl, sift together all of the dry ingredients. Set aside.
- In a large bowl, roughly mash the bananas. Mix in the rest of the wet ingredients until evenly distributed.
- Slowly incorporate the dry ingredients into the wet ingredients, making sure that the batter becomes even.
- Transfer the batter into a muffin pan, making sure to only fill the molds half way. Spoon in a teaspoon of jam, and cover all the way to the top with a little more batter. Top with the banana slices.
- Bake in oven for 40 minutes. After 15 minutes, cover with parchment paper or tin foil to ensure that the bananas and sunflower seeds to not burn, and that the top of the muffins does not dry out.
- Rest for 10 minutes after baking before unmolding.
Serving:
Grab a muffin, and eat away. Sprinkle powdered sugar for extra sweetness.
