November 12, 2017


Protein Banana muffins Val D 1

This morning I really wanted to make banana bread. My last day as a pastry chef at Welcome Bio Bazar was almost two weeks ago. It's difficult to go from baking 10+ cakes almost every day to... nothing. So far I have made two batches of granola, two low-fat protein chocolate "brownie" cakes, and these adorable tiny protein banana muffins.

Protein Banana muffins Val D 2

What's fun now is to experiment with each recipe that I loved making! How can I reduce the sugar & fat in the granola? How can I make the banana bread vegan? How much protein powder can I add to this or that cake? What's a better flour mixture fo this gluten free cake? I won't be adding protein to all recipes though, because I do want to work on perfecting them for my cookbook; and I won't add protein powder to everything in it. 

So this morning I experimented with vegan banana muffins. Why vegan? Am I vegan? NO, I was just out of eggs hahaha ;)

Protein Banana muffins Val D 3

One of my biggest challenges is trying to reduce the amount of sugar I consume. And I don't just mean refined cane sugar. Maple syrup, coconut sugar, molasses, they all count as well. I just wish I didn't crave sweet things all the time! This is why I'm trying to make recipes with a lot less sugar. If you have the same problem as me, you can try reducing the sugar in your recipes little by little. I think the more you do it, the more you get used to the taste. You'll even hear yourself saying "Man, this is too sweet!" when eating other banana breads ;) (However baking is a science, so while you might be able to reduce it by 20% with no problem, once you get to 50%, you might find yourself with a dry cake. Yikes! Look for tips online or come ask me!)

Protein Banana muffins Val D 4

I'll share the recipe with you, although I will warn you: I have only tested this once, and not everything was exact. I think I am extremely lucky as a baker/pastry chef. Even when I made things for the cafĂ©, I changed recipes almost daily. *slightly* but still! Baking is supposed to be an exact science, how did I get so lucky every single time? Anyway, this was a little experiment and they turned out really well! If you want to give them a try, let me know how they turn out. I used small muffin molds. They are super tiny and cute. 

4 flax eggs
4 bananas
1/2 cup peanut butter
1/4 to 1/3 cup maple syrup
1/2 tsp vanilla

1/2 cup coconut flour
1/2 cup white flour
1/3 cup chocolate protein powder *
1 tsp baking soda
1/2 tsp baking powder
1 tsp cinnamon
1/2 tsp salt

handful nuts
handful cacao nibs

1/2 cup chocolate protein powder*
1/2 cup peanut butter
1/4 cup rice milk (more or less as needed)

* I used casein protein powder, but I'm sure vegan should be fine

Preheat the oven to 200 celsius. To make flax seed eggs, pour about 1/4 cup into a nutribullet (or similar) and blend until you get a fine powder. Mix 4 tablespoons of flaxseed powder with 12 tablespoons of water (1/3 ratio). Let it sit for 5 minutes. While you wait, take your nutribullet again and blend bananas, peanut butter, maple syrup and vanilla. Add to flaxseed mix. Mix all dry ingredients and pour in with the banana mixture. Don't over-mix! Add nuts and cacao nibs if you want. I added almonds because it's what I had on hand. I much prefer walnuts though! 

Bake for 13-20 minutes depending on your muffin molds and your oven. Bake at 200 for 6 minutes, and then turn down to 180 for the rest. Stick a knife into a muffin, if it comes out clean, it's time to take the muffins out of the oven! I left mine in for 15 minutes. 

You don't need to add the protein frosting, but if you want to make it, it's really simple: blend all the ingredients! Just add the rice milk in little by little until you get the consistency you like ;)

Protein Banana muffins Val D 5

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