Happy New Year to you all and I hope you had a great time with family and friends over the festive period. I know I certainly did and with the festivities came lots of gorgeous food and drink. It may be a bit of a cliché at this time of year but the other half and I are going on a bit of a health kick to start 2015 albeit with slightly different aims. The Gorgeous One is looking to shift a few pounds before our vacation in late spring, whereas I am not so much bothered by my weight but going for lean muscle growth (and reducing the keg I have for a belly). Over the last year I have already been reducing sugar in most bakes by a third and using lower fat alternatives but now I want to experiment with even healthier and protein infused bakes.
The Gorgeous One was given a fantastic Banana Bread recipe by one of his colleagues and inspired the recipe below. This recipe could be used to make muffins or a small loaf but I have gone for bundtlettes as they look fabulous without any icing, or just a light dusting of icing sugar. I have also discovered a great app / website called My Fitness Pal which helps calculate calories, fat, sugar and protein consumption. I’m still finding my way around the app but impressed with what I’ve seen so far. The app can also be used to keep track of all food and drink intake or, as the more gym oriented prefer, macros. (This took me ages to work out as to me macros are small programs to automate tasks on the computer.)
There is hardly any fat (a small amount comes from the eggs) and no processed sugar. I have used honey as it requires less to sweeten than normal sugar. Cinnamon and honey have also been used for centuries for additional health benefits and help boost the immune system.
Makes 6 Bundtlettes or 12 Muffins
Nutrition (per Bundtlette):
- Calories 179
- Fat 1g
- Carbs 30g
- Protein 8g
Time: 10 mins prep, 25 mins bakeIngredients:
- 2 Very Ripe Bananas
- 2 Eggs Separated
- 1 tbsp Honey
- 50g Rolled Oats / Oat Flour
- 50g Wholemeal Plain Flour
- 50g Self-Raising Flour
- 25g Whey Protein
- ½ tsp Cinnamon
- ½ tsp Icing Sugar (Optional)
Prepare the bundt tin by spraying with cake release spray or brushing cake release fluid. Preheat the oven to 180oC.
In a small bowl mash up the banana, the riper the better as they are a lot softer and taste stronger. Mix in the honey and the egg yolks and transfer to the main mixing bowl. In a separate bowl whisk the egg whites until they get to soft peak stage. Then use the electric beaters to thoroughly mix the banana, honey and egg yolk mixture.
Weigh out 50g of Oat flour, instead of going to specialist health food shops I have a fantastic machine called Nutribullet which means I can make my own oat flour or even nut flours from the raw ingredients. Weigh out the wholemeal and self-raising flours. I have kept some self-raising flour to add a little bit of extra lift but used oat and wholemeal flours for added nutritional benefits. Add the cinnamon and a scoop of protein powder. I used caramel macchiato from the Protein Works but any plain / vanilla / caramel / chocolate flavour would work.
Sift all the dry ingredients into the banana mixture and fold in. Then fold in the beaten egg whites a third at a time. Be gentle as the egg whites are what will really give lift to the cakes otherwise could end up more like biscuits. Using a dessert spoon 2/3 fill each of the bundtlette depressions and level out with a teaspoon.
Bake in the oven for 25 mins or until a skewer (or a strand of spaghetti) comes out clean. Leave to cool in the tin for 10 minutes and turn out onto a wire rack to cool completely. Once cool you can freeze the bundtlettes so you don’t have to eat them all within 2 days and they are already in portion sizes. Dust lightly with a smidge of icing sugar to serve but this is completely optional.