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Healthy dessertVegetarianGrains & porridges€€

Juicy Blueberry Muffins with Banana and Crunchy Almonds

Name: Juicy Blueberry Muffins with Banana and Crunchy Almonds
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 12
Ingredients: 200 g Bananas, ripe and slightly ripe, raw; 125 g Yogurt, Greek, plain, whole milk; 1 piece Eggs, Grade A, Large, egg whole; 60 ml Syrups, maple; 1 tsp Vanilla extract; 40 g Oil, coconut; 180 g Flour, spelt, whole grain; 50 g Peanuts, virginia, oil-roasted, without salt; 1 tsp Leavening agents, baking powder, double-acting, straight phosphate; 0.5 tsp BAKING POWDER; 1 pinch Salt, table, iodized; 0.5 tsp Spices, cinnamon, ground; 150 g Blueberries, raw; 20 g Nuts, almonds; 10 g Oats, whole grain, rolled, old fashioned

Prepare top-notch blueberry muffins, naturally sweetened with banana and enriched with Greek yogurt for the perfect balance between juiciness and fit nutritional value.

Prep time15 min

Cook time25 min

Total time40 min

Servings12

Recipe

Wet ingredients

Bananas, ripe and slightly ripe, raw200 gYogurt, Greek, plain, whole milk125 gEggs, Grade A, Large, egg whole1 pieceSyrups, maple60 mlVanilla extract1 tspOil, coconut40 g

Dry ingredients

Flour, spelt, whole grain180 gPeanuts, virginia, oil-roasted, without salt50 gLeavening agents, baking powder, double-acting, straight phosphate1 tspBAKING POWDER0.5 tspSalt, table, iodized1 pinchSpices, cinnamon, ground0.5 tsp

Toppings and garnish

Blueberries, raw150 gNuts, almonds20 gOats, whole grain, rolled, old fashioned10 g

12-cup muffin tinPaper linersTwo mixing bowlsFork for mashing bananas

Per servingTotal

Calories:170.4 kcal2044.3 kcal

Protein:5.5 g66 g

Carbohydrates:22 g264 g

Fiber:3.1 g37.4 g

Water:38.4 ml461 ml

Fat:7.6 g91.2 g

Micronutrients

Sugar:7.9 g94.7 g

Saturated fat:3.6 g42.6 g

Cholesterol:16.9 mg202.3 mg

Sodium:69.9 mg839.2 mg

Potassium:203 mg2436.3 mg

Calcium:78.8 mg945 mg

Iron:1.1 mg12.7 mg

Magnesium:42.5 mg509.9 mg

Zinc:1.1 mg13 mg

Phosphorus:162.7 mg1952.1 mg

Vitamin C:2.7 mg32 mg

Vitamin A:7.8 µg93.4 µg

Vitamin D:0.1 µg1 µg

Vitamin B12:0.1 µg1.4 µg

Instructions

1Preheat the oven to 190 °C and place paper liners in a muffin tin.
2In a large bowl, thoroughly mash the bananas with a fork. Add the yogurt, egg, maple syrup, vanilla, and melted coconut oil. Mix everything well together.
3In another bowl, combine the spelt flour, almond flour, baking powder, baking soda, cinnamon, and salt.
4Add the dry ingredients to the wet ones and gently fold with a spatula, mixing just enough for the ingredients to combine (don't overmix, so the muffins stay light).
5Carefully fold the blueberries into the batter. If using frozen ones, don't thaw them, so they don't color the whole batter.
6Divide the batter into the molds. Sprinkle some chopped almonds and oats on top of each muffin.
7Bake for 20–22 minutes, until a toothpick inserted into the center comes out clean. Let them cool in the pan for 5 minutes before serving.

Nutritional benefits

Thanks to the high fiber content from whole-grain spelt flour and antioxidants in blueberries, this meal supports stable digestion and protects cells from oxidative stress.

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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.