As athletes and fitness enthusiasts, we understand the significance of fueling our bodies with nutritious, energy-packed foods. This Blueberry Muffin Bread combines the natural goodness of bananas, the power of blueberries, and the benefits of flax and chia seeds into a fitness-friendly treat that’s perfect for post-workout recovery or a pre-exercise boost. Make it a part of your nutrition regimen and savor the energy and nutrition it provides!
This recipe is made without added oil for several reasons, particularly for those who are looking for a healthier, lower-fat option or for individuals following a plant-based or oil-free diet.
Ingredients
- 2 ripe bananas, peeled
- 1 dl unsweetened apple sauce
- 2 dl organic cane sugar or a natural sweetener of your choice
- 1 tbsp flaxseeds (rich in omega-3 fatty acids)
- 1 tbsp chia seeds (packed with fiber and protein)
- 5 tbsp warm water
- 1 dl unsweetened plant-based milk (such as almond, oat or soy)
- 5 dl whole wheat flour (for added fiber and complex carbs)
- 1 tsp baking soda
- 1/4 tsp baking powder
- 1/2 tsp salt
- 2 dl small blueberries, frozen (loaded with antioxidants)
Instructions
1. Preheat and Prep:
- Preheat your oven to 350°F (180°C).
- Find silicone bread or muffin molds
2. Prepare Flaxseed-Chia “Egg”:
- In a small bowl, combine the flaxseeds and chia seeds with warm water. Let it sit for about 5 minutes until it thickens into a gel-like consistency. This will provide you with an extra boost of healthy fats and plant-based protein.
3. Mash the Bananas:
- In a large mixing bowl, mash the ripe bananas until smooth. The natural sugars in bananas will provide you with an energy kick.
4. Add Nutrient-Rich Ingredients:
- To the mashed bananas, add unsweetened apple sauce and your chosen natural sweetener. Mix well to ensure even distribution of sweetness.
- Pour in the unsweetened plant-based milk and the prepared flaxseed-chia seed mixture. Stir to combine, providing a protein-packed and hydrating base for your bread.
5. Mix Whole-Grain Flour and Leavening Agents:
- In a separate bowl, whisk together the whole wheat flour, baking soda, baking powder, and salt. Whole wheat flour is rich in complex carbohydrates, fiber, and essential nutrients, making it an ideal choice for athletes.
6. Combine Wet and Dry Ingredients:
- Gradually add the dry ingredients to the wet ingredients, mixing until just combined. Avoid overmixing to maintain a hearty texture.
7. Boost with Blueberries:
- Gently fold in the frozen blueberries. These little powerhouses are packed with antioxidants that can help reduce exercise-induced oxidative stress.
8. Bake for Strength:
- Pour the batter into the prepared loaf pan or muffin molds, spreading it out evenly.
- Bake in the preheated oven for 25+ minutes (depends on mold size) or until a toothpick inserted into the center comes out clean or with just a few moist crumbs. Adjust your baking time as needed, keeping an eye on it.
9. Recover and Enjoy:
- After baking, let the Blueberry Muffin Bread cool down for about 10 minutes.
- Once cooled, slice and enjoy your homemade fitness-friendly snack that provides you with the energy and nutrients you need for your active lifestyle.