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藍莓香蕉高蛋白燕麥馬芬 

 

Banana and blueberries oatmeal muffin

 

 

 

食材準備時間 /    8 min

烹飪時間 /  20 min

準 備 食 材 / 

 

 

 

 兩根熟化的香蕉

 

一顆蛋

 

✓ 燕麥片約30g

 

牛奶/植物奶25-30cc

 

冷凍莓果半杯

 

香草口味蛋白粉一匙(15-20g可加可不加)

 

✓喜好的果乾或堅果適量

 

 

Ingredients: 2 ripe banana, oatmeal around 30g, 1/2 cup of milk/or plant-based milk(30ml), 1 egg, baking powder 5g, a handful of frozen berries, 1 spoon of protein powder (15-20g)

 

 

 

1.

香蕉用叉子壓成泥,燕麥片用果汁/調理機打碎。碗中加入香蕉泥,打入一顆蛋、加入牛奶/植物奶,打勻後加入乾性食材:燕麥粉、蛋白粉、泡打粉拌勻。

備註:若太乾或太濕可自行加入更多粉/奶,調整至合適的濃稠度。

 

2.

烤盤抹上奶油,依序加一匙泥+幾顆藍莓+一匙泥+上面裝飾莓果3顆,放入烤箱170-180度約20分鐘烤到澎澎的,用筷子戳洞確認裡面熟了即完成。

 

1.

Mash bananas into puree. Blend the rolled oats into oats powder. In a bowl, mix all the wet ingredients together(bananas, egg and milk/ plant-based milk), then add into the dry ingredients: oats powder, protein powder, baking soda, until fully combined.

 

2.

Spread butter evenly on the muffin baking tray. Pour the mixture in and add some blueberries both inside and on top. Bake in preheated oven at 170-180 C for around 20 min until golden brown. Enjoy your muffins and share with your beloved ones!

 
 

.

 

 

營 養 素 (4-5份)

_________________________________________

 

熱量                                       488.3  大卡

蛋白質                                     31.7  公克

脂肪                                            11  公克

碳水化合物                              72.3  公克

膳食纖維                                     7.8 公克        

鐵                                                2.9 毫克

鈣                                              85.1 毫克

鎂                                               106 毫克