Archive - February 5, 2013

香蕉燕麥巧克力馬芬(健康版)

banana chocolate muffins

Photo by Chiuying Lu

手上正好有兩根熟透的香蕉,下午烤了「香蕉燕麥巧克力馬芬」。

作為一個家庭主婦,烹煮烘培時我喜歡去蕪存菁,把眾家食譜改成自己理想的健康版本,這些馬芬也是,低脂低糖低熱量。

家裡向來以全麥製品為主,幾乎從不吃白麵包、白飯或馬鈴薯,兒子出生以來一直是這樣飲食,久了也很習慣全穀類的口感。這個點心,雖然大多食譜建議用全麥和中筋麵粉(all purpose flour)混合,我還是決定用百分之百全麥麵粉,加上純燕麥,然後用蘋果泥取代油,加上半甜巧克力、低脂牛奶、並加上一小匙亞麻子、無脂希臘優格和一點肉桂粉…,非常營養,而且把一個馬芬熱量控制在130卡之內,原本擔心吃起來會有點乾,結果綿密鬆軟,好吃極了。兒子放學後,做功課前,他的配牛奶,我的配咖啡,母子聊聊這天學校的事,短卻甜美的午茶時間, 為新的一週加油。

下面是調整過的參考食譜,因為讀起來很簡單,就不翻成中文了:

makes 12 muffins:

1 1/2 cups whole wheat flour

1 cup rolled oats

1/2 cup brown sugar

2 teaspoons baking powder

1 teaspoon baking soda

1/2 cup semi-sweet chocolate chips

1 teaspoons flaxseeds

2 large eggs

1/2 cup unsweetened applesauce

1/4 cup skim milk

1/4 cup non fat Greek yogurt (prefer原味或香草)

1 cup mashed banana (熟透更甜)

1/4 teaspoons cinnamon powder

Directions:

Preheat oven to 400 degrees F (200 degrees C). Grease 12 muffin cups or line with paper liners.

Stir whole wheat flour, rolled oats, sugar, baking powder, baking soda, flaxseeds and chocolate chips together in a bowl. Make a well in the center. Whisk eggs in a separate bowl until frothy; mix applesauce, skim milk, yogurt, cinnamon and banana into eggs. Pour moist ingredients into well made in dry ingredients; stir just to moisten. Batter will be lumpy. Fill prepared muffin cups about 3/4 full.

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