Rice Flour Banana Muffins
米粉バナナマフィン
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
These banana muffins come together in one bowl with rice flour, soy milk and oil, so they contain no egg, dairy or wheat. Ripe banana does most of the work, giving the muffins their sweetness and a soft, moist crumb that little ones find easy to bite. A slice of banana on top of each one bakes into a pretty golden topping, and it lets children spot what is inside before they take a bite.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 49.5 gbanana
- 45 grice flour
Seasonings
- 10.5 gsugar
- 36 gsweetened soy milk (Japanese chosei tonyu)Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
- 15 gvegetable oil
- 1.8 gbaking powder
About the Japanese ingredients in this recipe
- sweetened soy milk (Japanese chosei tonyu) (調製豆乳)
- Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
Directions
- 1
Cut a few rounds of banana to use as a topping, then put the rest in a bowl and mash it.
- 2
Add the sugar and soy milk to the mashed banana and stir until the sugar has dissolved completely. Add the oil and mix until it is emulsified and the batter is smooth and evenly combined.
- 3
Add the rice flour and baking powder and mix with a rubber spatula until no dry flour remains.
- 4
Pour the batter into the muffin cups, top each with a banana round, and bake in an oven preheated to 180°C (350°F) for about 15 to 20 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 406.5 kcal | 813 kcal | 406.5 kcal |
| Protein | 4.5 g | 9 g | 4.5 g |
| Fat | 16.8 g | 33.6 g | 16.8 g |
| Carbohydrates | 60.8 g | 121.5 g | 60.8 g |
| Fiber | 1.4 g | 2.7 g | 1.4 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 60 mg | 120 mg | 60 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Potassium | 331.5 mg | 663 mg | 331.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 406.5 kcal | 4.5 g | 16.8 g | 60.8 g | 1.4 g | 0.3 g | 60 mg | 0.6 mg | 331.5 mg |
| 1 adult serving | 813 kcal | 9 g | 33.6 g | 121.5 g | 2.7 g | 0.6 g | 120 mg | 1.2 mg | 663 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
