ROOTS & WINGS

3. Banana Applesauce Breakfast Muffins CORRECTED

Since I'm on High Carb Nutrition – carbloaded breakfast, mainly carbed lunch, low on carbs in the evening – and am the healthiest I've been in a long time (sleep, digestion, fitness, skin/hair, etc.), it's a little challenge to keep especially breakfast carbed. I mean the "German Breakfast" of bread / rolls with jam, ham, cheese... or porridge all the time gets boring soon.

Muffins (like Scones, btw.) are the perfect addition and don't get boring so quickly as you can vary them greatly by adding fruit, veg, cheese, meat, fish and, well, uh... vegan alternatives.

Since they usually come in 12+, you have breakfast (afternoon snack, but easy here!) for several days, too.

Like "38. Snickerdoodle Loaf (pre-Christmas carbs)" , this recipe is out of Tiffany & James Fraioli's Baking for Beginners once more. The mentioned recipe was the reason I bought it in the first place but it contains a great variety of sweet and savory recipes from breakfast to dinner. I suppose this won't be the last selection from it.

Also, this recipe works sweet-wise solely on natural fruit sweetness (when you use vanilla extract instead of vanilla sugar... BUT: 0,5 gr / 0,015 oz. per piece IS neglectable.)

Oh, and before you freak out about fructose, one of THE factors of non-alc fat liver: when you convert the calories of breakfast into movement by doing household chores, your groceries on foot, walking / cycling to work, etc., the fructose doesn't have time to fatten your liver as its energy is constantly needed.


Okay, enough food science babble.


Off to the kitchen for some healthy breakfast!




Serves: 12 Recipe; 17 Me. Sorry, just don't like 'em fist-sized.

Prep Time: about 1 hr

Degree of Difficulty: Easy




WE NEED Since I messed up quantities from "translating" EU => US measures, the corrections in bright red BELOW


1/3 US cup / 80 ml melted coconut OR avocado oil
1/2 US cup / 170 gr honey OR maple syrup Don't like the former, always have the latter at home.
2 eggs
2 bananas über ripe
1/2 US cup / 120 gr apple sauce UN-sweetened
1/4 US cup / 60 ml milk
1 tsp baking soda powder
1/2 tsp salt

1/2 tsp ground cinnamon CEYLON here as CASSIA contains too much CUMARIN which at regular use can damage the LIVER

1 tsp vanilla extract 8 gr / 0.3 oz. vanilla sugar, instead.
1 3/4 US cups / 210 gr white whole wheat flour




WE DO

1. Melt the oil in a double boiler. Preheat the oven to 160°C / 325°F fan/convection. Mash the bananas.


2. Whisk together oil + honey (maple syrup), add the eggs and whisk until combined. Add bananas + applesauce and whisk until combined. Then whisk inthe milk, and, after that, baking powder/soda, salt, cinnamon + vanilla extract/sugar and continue whisking until everything's well-combined. At last, gently fold in the flour with a spatula.


3. Fill the dough into the muffin tin – I used a tea spoon – until every mold's 2/3 full. Bake them in the oven for 20-25 minutes. Since every oven's different that can take longer / shorter


4. Remove the muffins from the oven, let them cool in the tin for a few minutes before transferring them on a cake rack to cool off completely.

The muffins will keep in an airtight container for several days. You can also freeze + thaw them up as needed. But I'm confident that won't be necessary.



GUTEN MORGEN HUNGER!