[donotprint][donotprint]January is a popular time to begin healthy lifestyle plans, but that doesn’t have to…
Why add mashed avocado to muffins? Because avocados are full of polyunsaturated fat (‘good fat’), are a good source of fiber (about 9 grams per avocado), are high in minerals and phytonutrients like Vitamin E, C, folate, magnesium, AND can replace other fat in baking as in this Avocado Banana Muffin.
This was the first time I used avocado to reduce oil or butter in baking, though I like raisins and dates to reduce fat and sugar in Low-Fat Raisin Cookies, Cocoa-Coconut Cake, and Date-Apple Muffins. So I was intrigued with this muffin recipe from Avocados from Chile.
What did I think of the muffins and could I taste avocado? Avocados are so mild and buttery there was no discernible flavor over the banana and cinnamon. I’d make them again. But next time reduce the flour 1/4 cup, or use a little more avocado — yes really. They weren’t quite moist enough for me, though I confess it’s maybe because I used part whole wheat flour. (I tend to modify recipes!). Let me know what you think when you try it!
I learned a lot about Avocados from Chile* at the International Food Bloggers conference** in Sacramento last week. Aside from other ‘awesome avocado’ recipes on their website (like Avocado Chocolate Mousse, Avocado Green Goddess Dressing, and others), here’s some tips on ripening Haas avocados which is the darker thicker-skinned avocado we get in the U.S. from Chile, Mexico and California:
- Bright green, firm to the touch ripen in 5-7 days at room temperature
- Dark green and beginning to soften ripen in 2-5 days at room temperature
- Ripe avocados from Chile will be very dark green, almost black. The stem end should give just slightly when it’s ready to eat
- Speed up the ripening by putting in a closed paper bag with apples or kiwi – more the better
- Refrigerate ripe avocados and eat within 2 days
– Just under 100 Million pounds/year shipped from Chile to the U.S. fall through winter
– 300 Million pounds/year shipped from California throughout the U.S. from spring through fall
– 50 Million pounds/week shipped from Mexico to the U.S.
Banana Avocado Muffins
- 1 medium-large very ripe avocado just over 1/2 cup mashed
- 3 very ripe bananas about 1 cup mashed
- 1/2 cup sugar
- 2 large eggs
- 2 tablespoons canola oil
- 1 teaspoon vanilla
- 2-1/2 cups all-purpose flour or substitute 1 cup whole wheat for 1-1/4 cups of the all-purpose flour
- 1-1/2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon cinnamon
- 1/4 teaspoon salt
- 1/2 cup walnut or pecan pieces or halves
- Preheat the oven to 350˚F. Grease 12 muffin cups or line with papers.
- Halve, pit and scoop out the flesh of the avocado. If there’s more than a gently rounded half cup, reserve the remainder for another use, or eat immediately.
- Whisk together the avocado, banana, sugar, eggs, oil and vanilla a medium bowl.
- In a large bowl, whisk together the flour, baking powder, baking soda, cinnamon and salt. Pour the avocado mixture into the dry ingredients and stir until just combined. Stir in walnuts or reserve and sprinkle on top of batter.
- Scoop into prepared muffin cups. Bake 20-25 minutes or until tops spring back when lightly touched. Remove from pan to cool.