If you're looking for a healthy and delicious recipe that combines rich and nutritious flavors, banana and cocoa cupcakes are the perfect choice. This recipe offers you amazing taste and impressive health benefits. Bananas are rich in potassium, which promotes heart health, while cocoa provides antioxidant benefits that help improve mood. Oat flour is also an excellent source of fiber, contributing to better digestion and blood sugar control. With the addition of eggs and vanilla, you give your body essential proteins and vitamins such as vitamin B6 and vitamin E. This recipe combines the natural sweetness of bananas with the rich flavor of cocoa, making it a nutritious snack suitable for the whole family. Whether you’re following a vegan diet or looking for a gluten-free treat, enjoy a delicious and healthy cupcake in every bite! You’ll find everything you’re looking for in this recipe.   

Ingredients:

1. One medium-sized banana
2. One large egg
3. One packet of vanilla or one teaspoon of vanilla (approximately 4 grams)
4. Two tablespoons of raw cocoa powder (approximately 10 grams)
5. Half a cup of oat flour (approximately 60 grams)
6. One teaspoon of baking powder
7. Quarter cup of skimmed milk (approximately 60 ml)
8. A pinch of salt

Preparation Method

1. Prepare the Ingredients:

• Mash the banana well in a large bowl.
• Add the egg and vanilla to the mashed banana and mix thoroughly.

2. Mix the Dry Ingredients:

• In a separate bowl, mix the oat flour, raw cocoa powder, baking powder, and salt.
• Gradually add the dry ingredients to the banana and egg mixture while stirring continuously.

3. Add the Milk:

• Pour the skimmed milk into the mixture and stir until a smooth, consistent batter is achieved.

4. Prepare the Molds:

• Preheat the oven to 180°C.
• Pour the cupcake batter into lined cupcake molds or molds greased lightly with oil.

5. Bake:

• Bake the cupcakes in the oven for 15–20 minutes or until a toothpick inserted in the center comes out clean.
• Let the cupcakes cool before serving.

Calories and Nutritional Values Per Ingredient

1. One medium-sized banana:

• Calories: 105 kcal
• Nutritional Values:
  • Carbohydrates: 27 g
  • Fiber: 3 g
  • Sugar: 14 g
  • Protein: 1 g
  • Fat: 0.3 g
  • Vitamin C: 10% of the daily recommended value
  • Vitamin B6: 20% of the daily recommended value
  • Potassium: 422 mg

2. One large egg:

• Calories: 70 kcal
• Nutritional Values:
  • Protein: 6 g
  • Fat: 5 g
  • Carbohydrates: 0.6 g
  • Vitamin A: 6% of the daily recommended value
  • Vitamin D: 15% of the daily recommended value
  • Choline: 145 mg
  • Sugar: 0.6 g
  • Vitamin B12: 10% of the daily recommended value
  • Selenium: 28% of the daily recommended value

3. One packet or one teaspoon of vanilla (approx. 4 g):

• Calories: 12 kcal
• Nutritional Values:
  • Carbohydrates: 1.6 g
  • Sugar: 0.5 g

4. Two tablespoons of raw cocoa powder (approx. 10 g):

• Calories: 20 kcal
• Nutritional Values:
  • Carbohydrates: 3 g
  • Fiber: 2 g
  • Protein: 1 g
  • Fat: 0.5 g
  • Iron: 6% of the daily recommended value
  • Magnesium: 14% of the daily recommended value

5. Half a cup of oat flour (approx. 60 g):

• Calories: 228 kcal
• Nutritional Values:
  • Carbohydrates: 38 g
  • Fiber: 4 g
  • Protein: 6 g
  • Fat: 3.5 g
  • Iron: 10% of the daily recommended value
  • Magnesium: 14% of the daily recommended value

6. One teaspoon of baking powder:

• Calories: 2 kcal
• Nutritional Values:
  • Sodium: 200 mg

7. Quarter cup of skimmed milk (approx. 60 ml):

• Calories: 21 kcal
• Nutritional Values:
  • Carbohydrates: 3 g
  • Protein: 2 g
  • Fat: 0.1 g
  • Calcium: 6% of the daily recommended value
  • Vitamin D: 4% of the daily recommended value

8. A pinch of salt:

• Calories: 0 kcal (approximately)
• Nutritional Values:
  • Sodium: 0.5 mg

Total Calories for the Recipe:

• Total calories = 105 + 70 + 12 + 20 + 228 + 2 + 21 = 458 calories

Calories per Piece:

• Calories per piece of banana cocoa cupcake:
  If we divide the total calories by 12 pieces, the calories per piece are:

  Calories per piece ≈ 38 calories
  This makes it a low-calorie snack, perfect for healthy meals.

Health Benefits of the Ingredients:

1. One Banana (Medium size):

• Improves Digestion: The banana helps improve digestion due to its high fiber content.
• Heart Health: It supports heart health because of the potassium it contains.
• Quick Energy: Provides quick energy due to natural carbohydrates.
• Antioxidants: Contains antioxidants that promote skin health.

2. One Egg (Large size):

• Protein Source: The egg is a rich source of protein necessary for muscle building.
• Brain Health: It contains choline that supports brain health.
• Eye Health: It promotes eye health due to lutein and zeaxanthin.
• Bone Health: Contains vitamin D that supports bone health.

3. One Vanilla Packet or One Teaspoon of Vanilla (Around 4g):

• Antioxidants: Vanilla contains antioxidants that fight free radicals.
• Reduces Inflammation: May help reduce inflammation.

4. Two Teaspoons of Raw Cocoa (Around 10g):

• Antioxidants: Cocoa contains powerful antioxidants like flavonoids.
• Heart Health: Promotes cardiovascular health.
• Mood Improvement: Helps improve mood and reduce stress.

5. Half a Cup of Oat Flour (Around 60g):

• Improves Digestion: Helps improve digestion due to soluble fibers.
• Satiety and Weight Control: Increases the feeling of fullness and helps control weight.
• Reduces Cholesterol: Helps lower levels of bad cholesterol.

6. One Teaspoon of Baking Powder:

• Improves Texture: Used as a leavening agent to improve the texture of baked goods.

7. Quarter Cup of Skim Milk (Around 60ml):

• Bone Health: A good source of calcium that supports bone health.
• Calcium Absorption: Contains vitamin D that supports calcium absorption.

8. A Pinch of Salt:

• Fluid Balance: Helps balance fluids in the body.
• Nerve and Muscle Function: Promotes nerve and muscle function.

Conclusion:

The banana cocoa cupcake is an excellent low-calorie snack option, offering numerous health benefits thanks to its natural ingredients, which support digestion, heart and bone health, and improve mood. 

Note:

• This meal is suitable for:

  • People following a vegan diet.
  • Those looking for gluten-free desserts.
  • Lovers of light and nutritious sweets.

• This meal is not suitable for:

  • People allergic to bananas or eggs.
  • Those following a low-carb or keto diet.