Banana Blueberry Nut Muffin with Dry Fruit Compote
|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)|
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.
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