Banana muffins with blueberry vanilla filling
Looking for a post-workout treat? These banana muffins with a blueberry-vanilla filling are the perfect combo of flavor and recovery fuel. Easy to make and store, they’re your next workout motivation!
Would you like a treat after training?
The banana muffins - based on banana bread dough - with blueberry vanilla filling and chocolate chips are really worth motivating yourself to bake again. The recipe isn't really complicated and the cooled muffins can also be stored in the freezer to keep them fresh for longer.
Post workout carbs
Post workout carbs refers to carbohydrates, possibly also sugar or sugary fruits, that are eaten within an hour of strength training at the latest. Since the sugar stores in the muscle cells are emptied during strength training, the body is sensitive to absorbing carbohydrates quickly. The timing of carbohydrates plays a big role because if you eat them when you get up in the morning and then sit at your desk, they are converted by the liver and stored as fat.
Post workout carbs are particularly suitable for people who have little body fat around the middle and already have a base of muscle, because the storage in the cells is more efficient. The banana muffins with blueberry-vanilla filling are a wonderful post-workout snack.
Grocery List:
Alnatura
Coconut flour
Buckwheat flour
Glutenfree oat flour
Ground vanilla
Hazelnut drink, unsweetened (Alnatura own brand) / alternatively almond drink, unsweetened
Cinnamon
95% chocolate
Baking Powder
Rewe or Edeka
Frozen blueberries
The Coconut Collaborative COCONUT PREPARATION Vanilla
9 muffins
Per muffin: 187 kcal
Carbohydrate 28.3g / F 5.2g / P 4.1g
Preparation time: 15 minutes
Baking time: 30 minutes
Ingredients:
3-4 ripe bananas. (400 g)
320 ml unsweetened Hazelnut drink
50g. Coconut flour
1tsp. Cinnamon
0.5tsp. Ground Vanilla
125g Buckwheat flour
100g Oat flour, Glutenfree
2 tsp baking powder
2 pieces (16g) dark chocolate, 95% cocoa
100g Coco vanilla yoghurt, unsweetened
30g frozen blueberries
Procedure
Preheat the oven to 180⁰C
Dough:
Peel the banana and break them into small pieces mix with a stand mixer. Add buckwheat, glutenfree flour and backing powder into the bowl and give it a good mix.
Cream filling:
In another bowl add unsweetened Hazelnut drink, coconut flour, cinnamon and ground vanilla together, and with a whisk mix it together until you have a fluffy cream.
Chop the chocolate into small pieces and set aside.
Pour half of the dough into 9 silicone muffin tins so that they are almost half filled with dough.
Using a teaspoon, place a dollop of the cream on top of the dough in the middle of each mold.
Then spread the chocolate chips and add another dollop of vanilla yogurt on top of the chocolate chips.
Now carefully fill the silicone molds with the second half of the dough and tap the molds a little so that the dough is evenly distributed.
Bake the muffins in the middle of the oven at 180⁰C for 30 minutes, then remove them from the oven and only carefully remove them from the molds once they have cooled down.
Enjoy!