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Banana Blueberry Nut Muffin with Dry Fruit Compote Recipe Video
|Whole wheat flour||1 Cup (16 tbs)|
|Whole wheat pastry flour||1 Cup (16 tbs)|
|Natural sugar||3⁄4 Cup (12 tbs)|
|Baking powder||2 Teaspoon|
|Soy milk/Rice milk / almond milk||1 Cup (16 tbs)|
|Lemon juice/Lime juice||1 Teaspoon|
|Ripe bananas||3 Medium, mashed|
|Olive oil||1⁄2 Cup (8 tbs) (Safflower Oil)|
|Fresh blueberries/Frozen blueberries||1 Cup (16 tbs)|
|Walnut||1⁄2 Cup (8 tbs)|
|Dried prunes||1⁄3 Cup (5.33 tbs)|
|Raisins||1⁄3 Cup (5.33 tbs)|
|Dried cranberries||1⁄3 Cup (5.33 tbs)|
|Dried cherries||1⁄3 Cup (5.33 tbs)|
|Dried apricots||2⁄3 Cup (10.67 tbs)|
|Hot water/Boiling water||1 Cup (16 tbs)|
|Grated zest of lemon||2 Teaspoon|
|Fresh lemon juice||2 Teaspoon (As Required To Taste)|
Calories 663 Calories from Fat 220
% Daily Value*
Total Fat 25 g38.7%
Saturated Fat 3.2 g16.1%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 240.2 mg10%
Total Carbohydrates 109 g36.3%
Dietary Fiber 9.8 g39.1%
Sugars 67.9 g
Protein 9 g17.2%
Vitamin A 14.3% Vitamin C 17.6%
Calcium 18.8% Iron 16.9%
*Based on a 2000 Calorie diet
Preheat oven to 375 degrees and lightly grease a muffin pan (for 12 muffins). Add lime or lemon juice to the soy, rice or almond milk; set aside.
In a large bowl, mix together the flours, sugar, baking powder and salt. In a separate bowl, combine mashed bananas and oil. Mix in milk.
Add the liquid ingredients to dry and mix – don’t over mix. Fold in the blueberries and walnuts. Spoon the batter in to the muffin pan – muffin cups will be full.
Bake for 30-35 minutes until golden brown. Remove muffins from pan after a few minutes and cool on a rack.
In a large bowl or saucepan combine all of the dried fruit and add enough boiled or hot water to over. Soak for 10 minutes.
Place fruit, 1 1/2 cups of the soaking liquid, lemon zest and the lemon juice in a sauce pan and bring to a boil. Reduce heat and simmer the mixture for 10 to 20 minutes or until the fruit becomes tender and most of the water has evaporated.
Serve warm or at room temperature.