When it comes to delicious, versatile vegan recipes, this one for blueberry banana muffins can’t be topped for its sweet, moist, and ample healthy ingredients—including fruit and whole wheat. When I bring these baked treats to brunches, baby showers, and backyard BBQs, they’re always a hit with someone. They also travel well, making them a good snack for a summer road trip or visit to the campground.
Fruit-infused muffins allow you to maintain a wholesome diet while indulging your sweet tooth at the same time. In these blueberry banana goodies, you also get pure maple syrup. Remember, the American Heart Association recommends four servings of fruit per day for a healthy diet. You can also find a more specific dietary guide in the CDC‘s fruit and vegetable calculator.
Bananas are a natural source of potassium, a mineral that is known to lower blood pressure and reduce your risk for kidney stones. Potassium also aids in recovery and reduces cramping during exercise, making it an important factor in training for a marathon or similar fitness goal. Blueberries provide additional nutrition in the form of Vitamin C, Vitamin K, and manganese.
I like to add protein powder to these muffins to make them an even more substantial snack. Whole Foods’s 365 Everyday Value offers a variety of protein supplements, but the soy powder is my favorite. You can account for the extra-dry ingredient in this vegan recipe by adding some tasty orange juice to the mix.
Here’s what you’ll need to make twelve muffins:
- 1 cup whole wheat flour
- 1/4 teaspoon salt
- 3/4 teaspoon baking soda
- 1/4 teaspoon baking powder
- 2 scoops protein powder
- 2 extra-ripe bananas
- 1/2 cup pure maple syrup
- 1/4 cup vegetable oil
- 1/4 cup apple sauce
- 3 tablespoons orange juice
- 1/2 teaspoon vanilla
- 1/2 cup blueberries (fresh or frozen)
Preheat your oven to 375 degrees Fahrenheit. Combine all your dry ingredients (flour, salt, baking soda, baking powder, and protein powder) into a large bowl and mix well. In a separate bowl, mash both extra-ripe bananas until they’re nice and smooth. Add the wet ingredients (maple syrup, oil, apple sauce, orange juice, and vanilla) to your mashed bananas and mix well. Integrate your dry ingredients with the wet, 1/3 at a time, and mix until every ingredient is fully incorporated. Gently mix in the blueberries. Pour the batter into your muffin tray and place in the oven for approximately 20 minutes.
Walnuts or pecans are great additions to these muffins because of their appealing texture, delicious flavor, and added protein. If you aren’t a fan of blueberries, swap in some sweet strawberries and mix for a substantial (and delicious) dose of Vitamin C. You can also omit the protein powder if you know you’ll get enough protein in your daily diet. Just be sure to leave out the orange juice as well, as its main purpose is to even out the batter’s consistency with its own dry protein.
What are your favorite vegan recipes when making nutritious baked goods? Leave a comment below or send us a #GoodMatters tweet on Twitter. Bon appétit!
Images source: Laurie Fanelli
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