Banana & Walnut healthy muffins

 The running season is starting in about 3 months and now it's time to get fit and ready for it. A big part of it is nutrition and what we eat is as important as the actual training. We are always looking for new healthy and tasty snacks, as sometimes we are short of time between work and training. This time we tried a new recipe of healthy muffins. They were easy to make and even easier to eat.

Ingredients (about 12 muffins):

2 cups flour
1 1/2 cups bran flakes
1/2 cup of walnuts, roughly crushed
1 tbsp cinnamon
1 tbsp baking powder
1 tsp ginger powder
1 cup milk
3 tbsp butter
2 tbsp honey
1/4 cup sugar
1 tsp baking soda
2 ripe bananas, mashed

Preheat oven to 190C. Combine the flour, bran flakes, walnuts, cinnamon, baking powder and ginger. Set aside.
Heat together milk, butter, honey and sugar until butter had melted and sugar is dissolved.
Stir in baking soda and mashed bananas.
Add the wet ingredients to the dry ingredients, mixing to just combine. Do not over-mix.
Spoon into 12 greased or paper covered muffin tins and bake for 15-20 minutes.
Leave to stand for 2 minutes before removing from tins.

Recipe adapted from taste.com.au




Queques de Banana e Noz - saudáveis

Ingredientes (cerca de 12 queques):

2 chávenas de farinha
1 1/2 chávenas de flocos Bran
1 chávena de nozes, grosseiramente partidas
1 colher de sopa de canela
1 colher de sopa de fermento
1 colher de sobremesa de gengibre em pó
1 chávena de leite
3 colheres de sopa de manteiga
2 colheres de sopa de mel
1/4 chávena de açúcar
1 colher de sobremesa de bicarbonato de soda
2 bananas maduras, esmagadas

Pré-aqueça o forno a 190ºC. Misture a farinha, flocos bran, nozes, canela, fermento e gengibre. Reserve.
Aqueça o leite, a manteiga, o mel e o açúcar até a manteiga ter derretido e o açucar estar dissolvido. Adicione as bananas esmagadas e misture.
Adicione os liquidos aos ingredientes secos e misture gentilmente, sem mexer demasiado.
Coloque a massa numa forma para queques com os buracos untados ou com papel para queques. Coza no forno por 15-20 minutos.
Retire do forno e deixe arrefecer 2 minutos antes de retirar os queques.

Receita adaptada de taste.com.au