Muffin Saudável pra Lancheira

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O Muffin Saudável pra Lancheira é uma verdadeira bênção! Além de delicioso, ele pode ser preparado rapidamente na airfryer e ainda congelado. Isso significa que você pode fazer uma boa quantidade de uma só vez e economizar tempo nos dias corridos.

Quem não adora praticidade aliada à saúde, principalmente quando se trata da alimentação dos pequenos, não é mesmo, minha gente? Hoje vamos falar de uma das receitas mais pedidas pelas mamães, avós e titias preocupadas em oferecer algo nutritivo, delicioso e fácil para os pequenos levarem para escola. Vamos à receita!

Ingredientes para 9 a 10 bolinhos:

• 1 banana madura bem amassadinha
• 1 ovo inteiro
• 1/2 xícara de chá de leite vegetal (aveia, amêndoas ou coco)
• 1/3 de xícara de chá de óleo de coco
• 3/4 de xícara de chá de farinha (trigo integral, farinha de arroz ou farinha de aveia)
• Mirtilos, morangos, banana picadinha ou raspas de laranja a gosto
• 1 colher de sobremesa de fermento em pó

Modo de preparo passo a passo:

1. Em uma tigela média, comece amassando bem a banana até virar uma pastinha cremosa.
2. Acrescente o ovo, o leite vegetal e o óleo de coco, misturando até formar um creme homogêneo.
3. Aos poucos, adicione a farinha escolhida e misture delicadamente.
4. Por último, acrescente o fermento em pó e misture suavemente apenas para incorporar.
5. Distribua essa deliciosa mistura nas forminhas de silicone ou papel para muffins até cerca de 3/4 da capacidade.
6. Coloque sobre cada muffin pedacinhos de fruta (mirtilos, morangos ou banana) e finalize com raspas de laranja para um aroma irresistível.
7. Preaqueça a airfryer a 140 graus e leve seus muffins para assar por aproximadamente 20 minutos. Fique de olho para não passar do ponto!

Informações Nutricionais:

Cada muffin contém, em média, 120 calorias, sendo rico em fibras, gorduras saudáveis e antioxidantes provenientes das frutas frescas. A presença da banana garante um excelente aporte de potássio e energia para as atividades diárias das crianças. O óleo de coco traz gorduras boas essenciais para o desenvolvimento cerebral dos pequenos.

Rendimento Total:

Essa receita rende de 9 a 10 muffins, sendo perfeita para abastecer as lancheiras da semana inteira ou para ter sempre algo saudável disponível no congelador.

Dicas preciosas da vovó:

• Sempre utilize bananas bem maduras, pois são mais doces naturalmente, reduzindo a necessidade de açúcar adicionado.
• Caso queira incrementar ainda mais o sabor, pode adicionar um pouquinho de canela na massa. É um toque especial que faz toda a diferença.
• Se preferir muffins mais docinhos, adicione uma colher de sopa de mel ou melado de cana.

Utensílios utilizados:

• Tigela média
• Garfo ou amassador de batatas (para amassar as bananas)
• Forminhas de silicone ou papel para muffins
• Airfryer (forno de bancada)
• Espátula ou colher para misturar

Substituições possíveis:

• Não tem leite vegetal em casa? Não tem problema! Você pode usar leite de vaca, se não houver restrições.
• Caso queira um muffin mais proteico, adicione uma colher de sopa de pasta de amendoim ou manteiga de amêndoas na massa.
• Não gosta de óleo de coco ou não tem disponível? Pode substituir por azeite extra virgem ou manteiga ghee.

Ideias deliciosas de acompanhamentos:

• Um copinho de iogurte natural ou kefir
• Frutas frescas como uvas, maçã cortadinha, ou morangos inteiros
• Um suco natural de laranja ou maracujá

Como congelar e descongelar:

Após assar os muffins, deixe esfriar completamente e coloque em saquinhos próprios para congelamento, retirando o ar antes de fechar. Identifique a data de fabricação para maior controle. Para descongelar, basta colocar o muffin congelado na geladeira na noite anterior ou diretamente na lancheira dos pequenos cerca de duas horas antes do consumo. Simples assim!

Validade no freezer: até 3 meses sem perder a qualidade e o sabor delicioso que toda criança adora.

História carinhosa dessa receita:

Essa receita tão especial nasceu da necessidade e da criatividade das vovós modernas, que, como eu, precisam conciliar carinho, nutrição e praticidade na hora de preparar as lancheiras dos netinhos. Me lembro bem dos tempos em que meus filhos levavam bolinhos caseiros para a escola e agora são os netinhos que continuam essa tradição!

O Muffin Saudável pra Lancheira surgiu quando percebi que precisava criar algo prático, saudável, nutritivo, sem precisar ficar preocupada diariamente com o que mandar de lanche. E o resultado foi incrível: bolinhos macios, leves e saborosos que ganharam o coração de todas as gerações!

Finalizando com carinho:

Prontinho! Com essa receita maravilhosa, você tem uma solução prática, saudável e muito saborosa para facilitar o seu dia a dia. Tenho certeza que esses muffins vão fazer o maior sucesso nas lancheiras dos pequenos e ainda arrancar elogios de adultos também! Afinal, comida saudável e gostosa é para todas as idades.

Não deixe de testar e adaptar ao gosto da sua família. Cozinhar é um ato de amor e com certeza esses Muffins Saudáveis para Lancheira são prova disso. Até a próxima receita, com muito carinho da vovó!