Starting a collaboration with one of my very best friends, partner in crime and fitness and all other related things 🙂 She’ll be providing me with her fitness recipes and tips, and awesome news, she’s not intolerant to anything, so you guys will be getting good old gluten/egg/nut filled recipes!
I asked her what she did for her breakfasts since she bikes to and from work and needs something quick and easy to pack in her bag. Her go-to is an awesome Banana Apricot Bran Muffin recipe she found in one of her mom’s old Heart and Stroke cookbooks by Anne Lindsay. If you can get your hands on these cookbooks, I encourage you to pick it up and take it home! They are filled with easy, tasty and healthy recipes that everybody will love. I grew up to my mom cooking most of the recipes of those cookbooks, and I’m currently looking into buying my own set of books for my apartment!
For this recipe, you will need
- 1 1/2 cups of whole-wheat flour
- 1 tbsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp salt
- 1/2 cup chopped dried apricots
- 1 1/2 cups well-mashed ripe bananas (about4)
- 2/3 cup 1% plain yogurt (you can use pretty much any yogurt ranging from 0% to 2%, but I would stick to plain or vanilla flavors, since there is less sugar in them)
- 1/3 cup liquid honey (agave nectar is an ok substitute)
- 1/4 cup vegetable oil (coconut oil is an ok substitute, but don’t use olive oil since the flavor is too strong)
- 1 egg lightly beaten (to make it egg free, sub with 1 tbsp of chia seeds or flax seeds in 3 tbsp water)
- 1 cup bran cereal (All-Bran, 100% Bran)
To start, you’re going to have to all your dry ingredients, so your flour, baking powder, baking soda, salt and apricots in a large bowl. SAVE THE BRAN!
In another bowl, mash your bananas, then whisk in your yogurt, honey, oil and egg. Once you have a nice mushy and combined mix, stir in the Bran.
Once these two steps are done, you’re going to combine the two. Now, there is always a debate on dry to wet or wet to dry. Personally, I find it easier to add dry to wet, since it’s less of a battle of getting everything mixed together and not having pockets of dry stuff, but I leave it up to you.
Make sure you combine everything, but don’t over mix the dough! When you mix your ingredients together, its activates the gluten in the flour, which acts as your binding agents, and can make your baked goods dense and tough… which is exactly what you don’t want! So just make sure everything is well combined but don’t go OCD on the mixing (it’s the same when you need to knead dough). It should look like the picture below.
You can use paper cups for your muffins or lightly grease your muffin tin before spooning in the batter. Bake in the oven at 400F for 20 minutes, or until the tops are firm to the touch.
The recipe calls for 12 muffins, but it all depends on the size of your muffin tray.
When they are done and have cooled off, individually wrap them with cling-wrap/zip-lock bags and store them in the freezer. They will keep for a while, so just take it out at night when you’re prepping your lunch, or pop it in the microwave for a few seconds to thaw!
If you are counting your macros, one muffin has
- 185 calories
- 5g fat
- 34.6g carbs
- 5g fiber
- 4.6g protein
*** NOTE ABOUT THIS RECIPE: IT IS NOT GLUTEN FREE AND CANNOT BE MADE GLUTEN FREE BECAUSE OF THE BRAN***