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Banana Date Muffins
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Friendly URLs: /banana-date-muffins
35 minutes
6 servings
Adjust servings
dairy-free
gluten-free
(?)
Has gluten from:
baking powder
baking soda
kid friendly
has meat
has pasta
has seafood
mediterranean
(?)
Not Mediterranean due to:
baking powder
vegan
vegetarian
pescatarian
paleo
(?)
Not paleo due to:
gluten-free all-purpose flour
baking powder
banana
maple syrup
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Sugar as 123% (as a percentage of RDA).
 
You'll likely need to take this into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.7% of RDA
• Calories: 59.0% of RDA
• Carbs: 33.6% of RDA
• Fat (total lipid): 34.8% of RDA
• Fiber: 39.2% of RDA
• Fructose: 19.1% of RDA
• Protein: 4.7% of RDA
• Sodium: 36.6% of RDA
• Sugar: 123% of RDA
• Vitamin A (IU): 3.2% of RDA
• Vitamin B6: 10.2% of RDA
• Vitamin C: 5.5% of RDA
• Iron: 6.3% of RDA
• Magnesium: 17.3% of RDA
• Manganese: 29.2% of RDA
• Niacin: 4.6% of RDA
• Potassium: 16.3% of RDA
• Zinc: 7.1% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
92.3
g
Calories
1180
 
Fiber
11.0
g
Iron
1.19
mg
Protein
5.25
g
Sodium
494
mg
Sugars
38.7
g
Fat (total lipid)
21.3
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
2
cups
+
-
 
 
2
tsp
+
-
 
 
2
tsp
+
-
 
 
1
pinch
+
-
 
 
2
whole
+
-
 
overripe, mashed.
 
1/2
cups
+
-
 
 
2/3
cups
+
-
 
 
2/3
cups
+
-
 
 
2
tsp
+
-
 
 
6
whole
+
-
 
dried, pitted, and chopped - about 1/2 cup.
 
1/4
cups
+
-
 
roughly chopped.
 
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Recipe Short Name:
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PREPARATION
PREPARING THE BATTER
1.
Preheat the oven to 400 F. Line a 12-cup muffin tin with liners.
2.
Whisk together 2 cups of flour, baking powder, baking soda, and salt in a bowl.
3.
In a separate bowl, whisk together the mashed bananas, olive oil, maple syrup, almond milk, and vanilla.
4.
Thoroughly combine the wet and dry ingredients.
5.
Toss the chopped dates and chopped pumpkin seeds with 1 tbsp of flour. This helps them to not sink while baking.
6.
Fold the dates and seeds into the batter with a rubber spatula.
BAKING THE MUFFINS
7.
Evenly distribute the batter between the 12 muffin slots.
8.
Bake in a preheated oven for 20-25 minutes until muffins are browned, or until a toothpick entered comes out clean.
9.
Cool on a wire rack before serving.
NOTES, TIPS, TRICKS, HINTS, ETC:
If gluten-free flour does not contain xanthan gum, add 1 teaspoon.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
 
A gluten-free variant of this recipe can be made. Just make the following substutions: gluten-free baking powder for baking soda and gluten-free baking powder for baking powder.
2.
Make it Wheat Free!
 
A wheat-free variant of this recipe can be made. Just make the following substutions: gluten-free baking powder for baking soda and gluten-free baking powder for baking powder.
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 1180
Protein 5.25 g
Carbohydrates 92.3 g
Iron 1.19 mg
Fiber 11.0 g
Calcium 26.6 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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