Vegan Spinach Muffins
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.
(Percentage of daily recommendation)
| Calorie | 194 cal. | (9 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.4 g | (8 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.6 mg | (5 %) | ||
| Vitamin K | 39.9 μg | (67 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.2 mg | (10 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 28 μg | (9 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 4.9 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 260 mg | (7 %) | ||
| Calcium | 29 mg | (3 %) | ||
| Magnesium | 36 mg | (12 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 8.9 g | |||
| Uric acid | 37 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Ingredients
- 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)
Preparation steps
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.
Heat remaining coconut oil in a saucepan until liquid. Sift flour into a bowl. Pour banana-spinach mixture and stir in.
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.
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.