Healthy dessertsVegetarian€€
Zdravi bananini mafini z arašidovim maslom in pirino moko
Pripravite puhaste bananine mufine z arašidovim maslom, ki so popoln vir zdravih maščob in vlaknin za energijsko bogat zajtrk ali fit malico.
Prep time
15 min
Cook time
20 min
Total time
35 min
Servings
12
Recipe
Suhe sestavine
Flour, spelt, whole grain
200 gLeavening agents, baking powder, double-acting, straight phosphate
1 tspBAKING POWDER
0.5 tspSpices, cinnamon, ground
0.5 tspSalt, table, iodized
1 pinchMokre sestavine
Bananas, ripe and slightly ripe, raw
3 mediumPeanut butter, creamy
120 gYogurt, Greek, plain, whole milk
100 gEggs, Grade A, Large, egg whole
1 pieceSyrups, maple
60 mlVanilla extract
1 tspDodatki
55% CACAO DARK CHOCOLATE DROPS, DARK CHOCOLATE
30 gPer servingTotal
Calories:185.8 kcal2230 kcal
Protein:6.4 g76.6 g
Carbohydrates:26.1 g313 g
Fiber:3.3 g39.5 g
Water:35.9 ml430.6 ml
Fat:7.4 g88.5 g
Micronutrients
Sugar:10.3 g124.1 g
Saturated fat:2.1 g24.7 g
Cholesterol:16.6 mg199 mg
Sodium:98.2 mg1178.8 mg
Potassium:255.7 mg3068.6 mg
Calcium:59.5 mg713.6 mg
Iron:1.2 mg14.5 mg
Magnesium:50.2 mg602.8 mg
Zinc:1 mg12.2 mg
Phosphorus:167.9 mg2014.9 mg
Vitamin C:2.6 mg30.9 mg
Vitamin A:7.8 µg93 µg
Vitamin D:0.1 µg1 µg
Vitamin B12:0.1 µg1.2 µg
Instructions
1
Segrejte pečico na 180 °C in pekač za mafine obložite s papirnatimi modelčki.
2
V veliki skledi z vilico temeljito pretlačite banane. Dodajte arašidovo maslo, grški jogurt, jajce, javorjev sirup in vanilijo. Vse skupaj z metlico premešajte v enotno zmes.
3
V drugi skledi zmešajte pirino moko, pecilni prašek, sodo bikarbono, cimet in sol.
4
Suhe sestavine dodajte k mokrim. Z lopatko nežno mešajte le toliko, da se sestavine povežejo – ne mešajte preveč, da mafini ne postanejo trdi.
5
V maso previdno vmešajte koščke temne čokolade.
6
Maso enakomerno razporedite v modelčke (napolnite jih do približno 3/4).
7
Pecite 18–22 minut oziroma dokler zobotrebec, ki ga zabodete v sredino, ne pride ven čist. Pred serviranjem jih ohladite na rešetki.
Nutritional benefits
Zaradi visoke vsebnosti zdravih nenasičenih maščob iz arašidovega masla in vlaknin iz pirine moke, ta obrok podpira dolgotrajno sitost in zdravje srca in ožilja.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.