Banana, oat & walnut muffins

Ingredients:

- 1/2 cup extra virgin olive oil

- 3/4 cup honey

- 2 eggs, preferably at room temperature

- 1 cup mashed banana (approx. 3 ripe bananas)

- 1/4 cup skim milk

- 1 tsp baking soda

- 1 tsp vanilla extract

- 1/2 tsp salt

- 1 tsp cinnamon, including more for sprinkling on top

- 2 cups wholemeal self raising flour

- 1/3 cup rolled oats

- Extra virgin olive oil spray (to grease)

- 1/3 cup walnuts (roughly chopped)

 

Procedure

1) Preheat the oven to 170 ℃ (fan oven 170 ℃) and grease a 12 muffin tray with extra virgin olive oil spray.

 

2) In a large bowl, mix together the oil and honey with a whisk. Add the eggs and beat well. Mix in the mashed banana and milk, followed by the baking soda, vanilla extract, cinnamon and salt.⁣

 

3) In a separate medium bowl, whisk together the flour and oats.

 

4) Make a well in the centre of the dry ingredients and add the wet ingredients, stir until combined. Do not overmix! (approx. 10-12 mixes is plenty)

 

5) Divide the mixture evenly between the muffin cups, filling each about 2/3 full.

 

6) Sprinkle cinnamon and a small handful chopped walnuts on top of each muffin.

 

7) Bake muffins for 16-20 mins or until a skewer inserted comes out clean.⁣ If your oven runs hot like mine then 16 minutes is plenty.

 

8) Allow the muffin tin to cool before running a knife around the edge of each muffin and popping them out onto a cooling rack. Enjoy!

TIPS
Use ripe bananas!

 

Feel free to swap out the honey and use maple syrup or sugar free maple syrup instead. If your carbohydrate requirements are high then it would make sense to keep the honey in and use this as a pre training snack!

 

Note they are high in healthy fats so if you struggle to digest fat close to exercise you could leave out the walnuts and decrease the oil slightly.

 

If your energy requirements are lower or you need a lower sugar option then choosing a sugar free maple syrup to use in this could be a good option!

 

These will keep at room temperature for 2 days or in the fridge for 4 days.

PREP TIME

Prep | 15 mins

Cook | 16-20 mins

Serves | 12

Nutrition info:

Per serve: 1 muffin (makes 12)

Energy: 1283 kJ (306 cal)

Carbs: 39g | Protein: 5g | Fat: 13.5g | Fibre: 3g