Apple, banana & nut wholesome muffins

Name: Apple, banana & nut wholesome muffins
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: American
Ingredients: 3 apples, peeled and diced into 1cm chunks; 2 bananas, peeled and roughly chopped; 3 tablespoons sultanas (or any dried fruit); 6 dates, pitted and roughly chopped (optional); 2 heaped tbsp hemp seeds (optional); 3 tbsp Brazil nuts, roughly chopped (or nut of your choice); 100g honey (can replace with maple syrup or rice malt syrup); 350g spelt flour (or plain flour); 350g/ml water; 1 tsp bicarb soda; 1 tsp baking powder; Spray oil; Sunflower seeds; Pepita seeds

13 steps

Prep:15minCook:30min

Updated at: Thu, 17 Aug 2023 09:02:14 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories425.3 kcal (21%)

Total Fat7.1 g (10%)

Carbs82.9 g (32%)

Sugars31.6 g (35%)

Protein12.2 g (24%)

Sodium218.2 mg (11%)

Fiber11.3 g (40%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

3apples

peeled and diced into 1cm chunks

2bananas

peeled and roughly chopped

3 tablespoonssultanas

or any dried fruit

6dates

pitted and roughly chopped, optional

2 heaped tbsphemp seeds

optional

3 Tbspbrazil nuts

roughly chopped, or nut of your choice

100ghoney

can replace with maple syrup or rice malt syrup

350gspelt flour

or plain flour

350gwater

1 tspbicarb soda

1 tspbaking powder

spray oil

sunflower seeds

pepita seeds

Instructions

Step 1

Pre-heat the oven to 180 ° C

Step 2

Add the apple, banana, sultanas, dates, hemp seeds and brazil nuts into a mixing bowl

Step 3

Place the bowl on a scale and tare it

Step 4

Add 100g of honey

Step 5

Tare the scale again and add 350g of spelt flour

Step 6

Tare the scale one last time and add 350g water

Step 7

Add bicarb soda and baking powder

Step 8

Give all the ingredients a good mix – the consistency should be that of a cake mixture (tip: add more water or more flour to get the consistency right)

Step 9

Lightly coat the muffin tray with spray oil

Step 10

10. Using a spoon and a knife, place even amounts of the mixture into each muffin cup

Step 11

Once all 12 muffin cups are filled, sprinkle a mixture of sunflower and pepita seeds on top

Step 12

Place the muffin tray into the oven for approx. 30 minutes (tip: do the poke-test to determine when ready)

Step 13

Allow the muffins to cool for 15 minutes in the tray before removing

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