Healthy Low-Carb Snack

Vegan Spinach Muffins

with Banana
5
Average: 5 (10 votes)
(10 votes)
Vegan Spinach Muffins

Vegan Spinach Muffins - Vegetables cleverly hidden

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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 45 min.
Ready in
Calories:
194
calories
Calories

Healthy, because

Even smarter

Nutritional values

The omega-3 fatty acids from Pistachios can slow down inflammation and lower elevated cholesterol levels. The mix of magnesium and potassium makes the Bananas a stress killer. Symptoms like restlessness and insomnia have no chance.

Pistachios are extremely healthy, but unfortunately also relatively expensive: Fortunately, you can replace the kernels at will with hazelnuts, walnuts, cashews or almonds - this is easy on the wallet and brings variety.

1 piece contains
(Percentage of daily recommendation)
Calorie194 kcal(9 %)
Protein4 g(4 %)
Fat12 g(10 %)
Carbohydrates18 g(12 %)
Sugar added0 g(0 %)
Roughage2.4 g(8 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E0.6 mg(5 %)
Vitamin K39.9 μg(67 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.2 mg(10 %)
Vitamin B₆0.2 mg(14 %)
Folate28 μg(9 %)
Pantothenic acid0.3 mg(5 %)
Biotin4.9 μg(11 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C8 mg(8 %)
Potassium260 mg(7 %)
Calcium29 mg(3 %)
Magnesium36 mg(12 %)
Iron1.5 mg(10 %)
Iodine2 μg(1 %)
Zinc0.7 mg(9 %)
Saturated fatty acids8.9 g
Uric acid37 mg
Cholesterol0 mg
Complete sugar6 g

Ingredients

for
12
Ingredients
2 ozs Coconut oil
2 ripe Banana
2 ozs Baby spinach
1 ¾ ozs Shelled pistachio
3 ½ ozs old fashioned Oats
9 ozs Coconut milk
3 ozs Whole Grain Spelt Flour
2 tsps Baking powder
1 pinch salt
½ tsp cinnamon
2 Tbsps Birch sugar (or xylitol)
How healthy are the main ingredients?
Coconut milkOatsBananasaltcinnamon
Preparation

Kitchen utensils

1 Muffin tin with 12 wells, 1 Blender

Preparation steps

1.

Grease wells of muffin tin with 1 tsp. coconut oil. Peel bananas and cut into small pieces. Wash spinach, spin dry and chop coarsely. Finely chop pistachio nuts. Finely blend bananas, spinach and pistachio nuts with oatmeal flakes and coconut milk in a stand mixer.

2.

Heat remaining coconut oil in a saucepan until liquid. Sift flour into a bowl. Pour banana-spinach mixture and stir in.

3.

Then mix in coconut oil, baking powder, 1 pinch of salt, cinnamon and xylitol with a hand mixer and stir until smooth, adding a little more flour if needed.

4.

Pour batter into the cavities of the muffin tin. Bake the muffins in a preheated oven at 180 °C / 350 °F for 25 minutes (test with a toothpick). Remove, allow to cool briefly, remove from the molds and serve.