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Fruit and Fibre muffins

Instructions
In a large bowl add all the dry ingredients sifting when necessary. Mix well. Grate or process the apple in a food processor. In a medium bowl whisk the eggs, add the oat milk apple and mashed banana and which well. Add 1/4 cup of apple sauce and 1/4 cup oil (instead of 1/2 cup of oil and mix well. Mix the wet mixture into the dry ingredients, folding in really well. Divide into 18 muffin cups lined with parchment paper cups. Bake in 375 degree oven for 30 minutes. Test with a toothpick to ensure done. Will keep for up to 3 days in the fridge or store in the freezer and thaw as required.

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Banana, raw	100 g	5.56 g	5.4
2	Apples, with skin, raw	1 medium	10.11 g	5.3
3	Almond flour from blanched whole almonds by Bob's Red Mill Natural Foods, Inc.	112 g	6.22 g	36
4	Cereals, Dry, Quick Oats, QUAKER	112 g	6.22 g	23
5	Psyllium husk powder by now health group inc. by Now Health Group Inc.	112 g	6.22 g	21
6	Oat bran, raw	112 g	6.22 g	15
7	Ancient harvest, quinoa hot cereal flakes by ANCIENT HARVEST	112 g	6.22 g	24
8	King Arthur 1 to 1 Gluten Free Flour	224 g	12.44 g	40
9	Ground flax seeds	15 g	0.83 g	4.2
10	Shelled hemp hearts seeds by MANITOBA HARVEST	15 g	0.83 g	5
11	Leavening agents, low-sodium, baking powder	15 g	0.83 g	0.8
12	Spices, ground, cinnamon	5 g	0.28 g	0.7
13	Spices, ground, nutmeg	1 g	0.06 g	0.3
14	Spices, ground, ginger	1 tsp	0.1 g	0.3
15	Spices, ground, turmeric	1 tsp	0.17 g	0.5
16	Spices, ground, cloves	1 g	0.06 g	0.2
17	Salt, table	1 g	0.06 g	0
18	Oil, avocado	56 g	3.11 g	28
19	Coconut palm sugar by HEALTH MATTERS AMERICA INC.	3 oz	4.73 g	18
20	Oat milk	1.5 cup	20.33 g	9.2
21	Egg, fresh, raw, whole	3 large	8.33 g	12
22	Cranberries, raw	1 cup, whole	5.56 g	2.6
23	Currants, raw, european black	0.25 cup	1.56 g	1

Summary
Number of servings	18
Weight of ingredients	1909 g
Final weight ⓘ
Serving size	106 g

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Fruit and Fibre muffins

Nutrition Facts

Portion Size	106 g

Amount Per Portion	251
Calories

% Daily Value *

Total Fat 8.6g	11 %

Saturated Fat 0.9g **	4 %

Cholesterol 31mg **	10 %

Sodium 51mg **	2 %

Total Carbohydrate 41g	15 %

Dietary Fiber 9.2g **	33 %

Sugar 8.4g **

Protein 6.7g	13 %

Vitamin D 0.5mcg **	2 %

Calcium 116mg **	9 %

Iron 3.5mg	19 %

Potassium 373mg **	8 %

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.

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Calories by source

Fat (33.66%)

Protein (11.88%)

Carbs (54.46%)

Fruit and Fibre muffins nutrition facts and analysis per 106 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	14.09 mcg	2 %
Carotene, alpha	0.39 mcg
Carotene, beta	5.66 mcg
Cryptoxanthin, beta	2.32 mcg
Lutein + zeaxanthin	75.98 mcg
Lycopene	0.04 mcg
Retinol	13.33 mcg
Thiamin [Vitamin B1]	0.13 mg	11 %
Riboflavin [Vitamin B2]	0.225 mg	17 %
Niacin [Vitamin B3]	0.2 mg	1 %
Pantothenic acid [Vitamin B5]	0.295 mg	6 %
Vitamin B6	0.058 mg	3 %
Vitamin B12 [Cobalamin]	0.17 mcg	7 %
Vitamin B12, added	0.1 mcg
Folate, DFE [Vitamin B9]	10.86 mcg	3 %
Folate, food	10.86 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	4.8 mg	5 %
Vitamin D	0.52 mcg	3 %
Vitamin D3	0.17 mcg
Vitamin E (alpha-tocopherol)	0.4 mg	3 %
Vitamin E, added	0 mg
Tocopherol, alpha	0.4 mg
Tocopherol, beta	0 mg
Tocopherol, delta	0.02 mg
Tocopherol, gamma	0.07 mg
Tocotrienol, alpha	0.15 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0.02 mg
Vitamin K	1.3 mcg	1 %
Vitamin K1 [Phylloquinone]	1.3 mcg
Dihydrophylloquinone	0 mcg
Betaine	1.2 mg
Choline	28.1 mg	5 %

Minerals
Nutrient	Amount	DV
Calcium	115.56 mg	9 %
Copper	0.08 mg	9 %
Fluoride	0.4 mcg
Iron	3.49 mg	19 %
Magnesium	43.5 mg	10 %
Manganese	0.863 mg	38 %
Phosphorus	202.54 mg	16 %
Potassium	372.8 mg	8 %
Selenium	7.56 mcg	14 %
Sodium	51.35 mg	2 %
Zinc	0.58 mg	5 %

Proteins and Amino acids
Protein by amino acid Alanine (1.80%) Arginine (2.30%) Aspartic acid (3.51%) Cystine (0.90%) Glutamic acid (5.81%) Glycine (1.50%) Histidine (0.80%) Isoleucine (1.50%) Leucine (2.71%) Lysine (1.90%) Methionine (0.80%) Phenylalanine (1.70%) Proline (1.60%) Serine (2.10%) Threonine (1.20%) Tryptophan (0.50%) Tyrosine (1.30%) Valine (2.00%) Unspecified (66.03%)
Nutrient	Amount	DV
Protein	6.69 g	13 %
Alanine	0.12 g
Arginine	0.154 g
Aspartic acid	0.231 g
Cystine	0.059 g
Glutamic acid	0.387 g
Glycine	0.101 g
Histidine	0.054 g	5 %
Hydroxyproline	0 g
Isoleucine	0.102 g	7 %
Leucine	0.183 g	5 %
Lysine	0.128 g	4 %
Methionine	0.053 g
Phenylalanine	0.117 g
Proline	0.109 g
Serine	0.141 g
Threonine	0.081 g	5 %
Tryptophan	0.035 g	9 %
Tyrosine	0.087 g
Valine	0.137 g	7 %
Phenylalanine + Tyrosine	0.204 g	8 %
Methionine + Cysteine	0.112 g	7 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	40.57 g	15 %
Fiber	9.19 g	33 %
Starch	0.01 g
Sugars	8.38 g
Fructose	0.64 g
Galactose	0 g
Glucose	0.47 g
Lactose	0 g
Maltose	0 g
Sucrose	0.22 g
Net carbs	31.38 g

Fats and Fatty Acids

Fatty acid by type

Saturated (17.00%)

Monounsaturated (58.00%)

Polyunsaturated (25.00%)

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.01 g	0.13 g	22.33

Nutrient

Amount

11 %

5 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Tridecanoic acid

Cis-hexadecenoic acid

Cis-octadecenoic acid

Docosenoic cis acid

Docosenoic trans acid

Heptadecenoic acid

Pentadecenoic acid

Tetracosenoic cis acid

Tetradecenoic acid

Trans-hexadecenoic acid

Trans-octadecenoic acid

α-linolenic acid n-3 (ALA)

γ-linolenic acid n-6 (GLA)

Cis,cis-eicosadienoic n-6 acid

Linoleic acid n-6 (LA)

Docosatetraenoic acid

Eicosadienoic acid

Eicosadienoic n-3 acid

Eicosadienoic n-6 acid

Octadecadienoic CLAs acid

Trans-octadecadienoic acid

Fatty acids, total trans-monoenoic

Fatty acids, total trans-polyenoic

Sterols
Nutrient	Amount	DV
Cholesterol	31 mg	10 %
Phytosterols	1.53 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	0.91 g
Caffeine	0 mg
Fiber, insoluble	0.68 g
Fiber, soluble	4.17 g
Theobromine	0 mg
Water	45 g

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Fruit and Fibre muffins recipe nutrition value and analysis. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.

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Fruit and Fibre muffins

Fruit and Fibre muffins

Calories by source

Fruit and Fibre muffins nutrition facts and analysis per 106 g

Protein by amino acid

Fatty acid by type