Banana and Pecan Muffins

These nutritious and delicious muffins are perfect for pre-run fuel or post-run recovery. Lower in fat and sugar than traditional banana cake, they offer a naturally sweet boost from ripe bananas, while pecans add a satisfying crunch along with a dose of heart-healthy omega-3 fats. They’re a firm favourite in my house — and rarely last long! For convenience, wrap them individually in foil and freeze, so you can defrost one whenever you need a quick, energising snack.

From: The Runner’s Cookbook

Makes 12 muffins

200g self-raising flour

75g brown sugar or honey

2 ripe bananas

50g spread or butter, melted

2 eggs

1 tsp vanilla extract

4 tbsp milk

100 ml low fat plain Greek yogurt

50g pecans, chopped

Pre-heat the oven to 200 C/ fan 180 C/Gas 6. Line 12 muffin tins with paper cases.

Place the flour and baking powder in a large mixing bowl. In a separate bowl, mash the bananas and honey, then mix in the melted olive spread or butter, egg, vanilla, milk and yogurt then pour into the flour mixture. Stir until just combined. Fold in the pecans.

Divide the mixture among the muffin cases and bake for approximately 20 minutes until the muffins are risen and golden.

Per serving: 169 kcal, 4g protein, 7g fat (1g saturates), 23g carbs (10g total sugars), 1g fibre