This morning I had a houseful of girls: my daughter E. had her friends J. and K. over to spend the night since today is a school holiday. I decided that instead of filling several breakfast orders (one loves grits, one likes cereal, one says she always eats bacon…) I’d make muffins. I took a look at some of the muffin recipes I could find online and in Vegan with a Vengeance for inspiration and then decided to just wing it! The result was these amazing, tender, fat-free vegan banana muffins.
October 2011 update: E and I just made this recipe again, and it’s as good as ever. It struck me now as being extremely sweet, so I recommend doing away with the agave nectar, which I’ve now marked as optional, or reducing the sugar to 1/3 cup unless you like your muffins super sweet. Give them a few minutes to cool off before eating; they’ll be more tender that way and you won’t burn the roof of your mouth!
These are my all-time favorite muffins. Make them with or without the dates and nuts to change the calorie content.
- 1 cup whole wheat flour (I used white whole wheat)
- 3/4 cup unbleached white flour
- 1 tablespoon baking powder
- 1/4 teaspoon salt
- 1 teaspoon cinnamon
- 1/2 cup natural sugar (I used the large crystal, unbleached kind)
- 3 very ripe bananas , mashed (about 1-1/4 cups)
- 1/2 cup vanilla soymilk , almond milk, or other non-dairy milk
- 1/3 cup natural apple sauce
- 2 tablespoon agave nectar (optional)
- 1/4 cup chopped dates
- 1/4 cup chopped walnuts (omit to reduce fat)
Preheat the oven to 400 and spray a muffin pan with non-stick spray. Sift together the flours, baking powder, salt, and cinnamon. In another bowl, mash the banana with the sugar, soymilk, apple sauce, and agave nectar.
Pour the banana mixture into the flour mixture and stir just until combined. Add in the dates and walnuts, and pour into 12 muffin cups. Bake for 15-20 minutes, until a toothpick comes out clean. Serve to everyone who came running toward the aroma of fresh baked banana muffins!
Without walnuts: 128 Calories (kcal); trace Total Fat; (2% calories from fat); 2g Protein; 31g Carbohydrate; 0mg Cholesterol; 171mg Sodium; 2g Fiber.
These came out very light and sweet; J. actually asked if I had any “regular” muffins because “these are too sweet.” You can probably reduce the sugar with no ill effects. Enjoy!