12 servings 2 Better Balance Bites/Blue Points
Calories 120 Fat 2.2g Sat. Fat 0.2g Protein 2.9g Carbs 27.1g Fiber 1.4g Sugars 3.6g
Ingredients
· Cooking spray (see notes)
· 1 1/2 cups mashed ripe banana, divided (see notes)
· 1/4 cup brown sugar replacement, divided
· 1/4 cup (30g) walnuts, chopped fine (see notes)
· 2 cups flour, plus more for rolling
· 1 Tbsp baking powder
· 1 tsp salt
Directions
1. Heat oven to 450°F. Coat each cavity of a 12-cup muffin tin well with cooking spray.
2. In a small bowl, combine 1/4 cup mashed banana, 2 Tbsp brown sugar replacement, and walnuts. Divide evenly among the 12 muffin cups. Set aside.
3. In the same small bowl, combine another 1/4 cup of mashed banana and the remaining brown sugar replacement. Set aside.
4. In a large bowl, whisk together the flour, baking powder, and salt. Add in the remaining mashed banana and mix thoroughly with a sturdy spoon. Once it has become too difficult to stir, get in there with your hands to combine it into dough. Place the dough onto a lightly floured surface and knead gently until it comes together more smoothly and is not sticky, about 10 times.
5. Roll into a 15x8-inch rectangle, adding more flour to the counter if it begins to stick. Spread the banana/brown sugar mixture evenly over the surface. Starting at the long edge furthest from you, roll the dough toward you and press to seal. Cut into 12 slices (see notes).
6. Place the rolls, swirled side up, into each of the prepared muffin cups. Bake 10-12 minutes, until they feel firm when touched and the filling is bubbling. Invert immediately onto a platter, baking sheet, or counter. Leave the pan in place for a minute before lifting. If any of the sticky topping is left behind in the cups, use a small spoon or spatula to transfer it to the buns they came from. These can be enjoyed immediately.
Notes
· You can (of course) use baking spray for a little more help with the release.
· You will need about 3 bananas, each weighing about 6 oz with the peel on. If you fall a little short of the 1 1/2 cups, remove the two 1/4-cup portions and add enough water or unsweetened applesauce to make the remaining 1 cup for the dough.
· You can change out the walnuts for other nuts, dried fruit, or chocolate chips.
· Cut the dough into portions with a sharp knife, bench scraper, or—to cut them without squishing the dough—unscented dental floss. Slide the dental floss under the dough log, hold one end of the floss in each hand and cross them over each other to slice through the dough. Repeat this process until you have 12 individual rolls.
· These are best the day they are made, but they can easily be refreshed by putting them into the microwave for about 10 seconds.
· You can also freeze them for 3-4 months. To thaw, simply remove from the freezer and set on the counter for an hour or two.
· For Apple-Walnut Sticky Buns, replace the banana with unsweetened applesauce and add 1/2 tsp of cinnamon to the topping and another 1/2 tsp of cinnamon to the filling.
· For Pumpkin-Pecan Sticky Buns, replace the walnuts with pecans, replace the banana with pumpkin puree, and add 1/2 tsp of pumpkin pie spice to the topping and another 1/2 tsp of pumpkin pie spice to the filling.
