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The Washington Post

Power Muffins

Power Muffins 16.000
On Parenting May 12, 2011

The dates in this recipe contribute nutrients such as healthful fat, iron, potassium, phosphorous and magnesium. Bananas are one of the best sources of potassium, also providing Vitamin B6, Vitamin C and important dietary fiber.


Servings: 16 muffins
Ingredients
  • 1 tablespoon coconut oil
  • 3/4 cup whole-wheat flour
  • 1 cup almond flour
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 2 ripe bananas, mashed (about 1 cup)
  • 1/3 to 1/2 cup sugar, preferably raw or turbinado
  • 1 cup rice, oat or almond milk
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon vanilla extract
  • 1/2 cup pitted, chopped dates
  • 3 tablespoons cacao nibs or chips, or more as needed

Directions

Preheat the oven to 375 degrees. Use the coconut oil to grease 16 wells of one or two regular-size muffin pans.

Whisk together the flours, baking soda and salt in a medium bowl.

Combine the bananas, sugar (to taste), nondairy milk, vinegar and vanilla extract in a large bowl, stirring to combine. Add the flour mixture, stirring until just combined, then stir in the dates and cacao nibs (to taste) to form a thick batter.

Divide the batter evenly among the muffin pan wells, filling them no more than three-quarters full. Bake for about 25 minutes or until the muffin tops spring back when lightly pressed and a toothpick inserted in the center of a muffin comes out clean.

Cool in the pan for 5 minutes before serving, or cool completely before storing.


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Recipe Source

From Casey Seidenberg and Katherine Sumner of Washington-based Nourish Schools LLC.

Tested by Toni L. Sandys .

E-mail questions to the Food Section.

E-mail questions to the Food Section at food@washpost.com.

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Nutritional Facts

Calories per serving: 140


% Daily Values*

Total Fat: 6g 9%

Saturated Fat: 2g 10%

Cholesterol: 0mg 0%

Sodium: 65mg 3%

Total Carbohydrates: 22g 7%

Dietary Fiber: 3g 12%

Sugar: 13g

Protein: 3g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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