These are superfood muffins. They have whole wheat flour, oats, flax, and a bit of bran! My favorite way to eat them is in the morning with a vanilla or plain greek yogurt and a couple tablespoons of whatever nut butter I am feelin’ that day!
Recipe: Makes 6 muffins
Preheat the oven to 375.
Mash 1.5 very ripe bananas in a bowl. Add 2 tbsp canola oil, 1 tsp vanilla, 1/8 cup egg whites, and 1/3 cup milk. (To make them vegan, sub the egg whites for 2 tbsp pumpkin and use vanilla almond milk.)
In a separate bowl, mix together:
2/3 cup whole wheat pastry flour
1/3 cup oats
1/4 cup wheat bran
3 tbsp ground flax seed (buy whole seeds and grind at home! they go stale extremely quickly)
1 tbsp baking soda
a pinch of salt and a shake or two of cinnamon
1 tbsp chopped walnuts
Add the sweetener of your choice to the wet or dry bowl, depending on what it is. I used 1/4 cup agave nectar and 1/4 cup brown sugar. Adjust the sweetener to your taste preferences. Note, though, that the batter will taste sweeter than the final product.
The KEY to fluffy muffins is to mix the wet and dry ingredients AS LITTLE AS POSSIBLE. Pour the wet ingredients on top of the dry and let them soak in for a minute or two. Then with as few stirs as possible, mix the ingredients from the base of the bowl using a spatula. Make sure to pronounce spatula spuh-too-luh. It’s okay to leave a few clumps of flour! After 3 or 4 swoops, the batter will be mostly mixed and will probably have some small scattered clumps. They will disappear during the baking process.
Spray a cupcake baking sheet with canola oil and distribute the batter to 6 cups. To make them cute, place a thin sliver of banana on top of each batter mound.
Bake at 375 for 20 minutes.
Flax * high in B vitamins, magnesium, and f-f-f-fiber! It has more omega 3 fatty acids and antioxidants than any grain!
Whole wheat flour * when you choose white flour over whole wheat flour, you are losing over half of the B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.
Oats * contain potassium, phosphorous, pantothenic acid, and magnesium.
Wheat bran * contains TONS of iron, B vitamins, magnesium, phosphorous and antioxidants! 1 cup has 25 grams of fiber and 9 grams of protein!
Bananas * High in potassium which helps the body eliminate excess salt and water (good for bloating)! Also help prevent muscular cramps and improve blood circulation. Bananas are high in zinc, which is key for healthy hair. They have also been linked to the prevention of stomach ulcers because they protect the stomach mucous layer. They are high in vitamins C and A, and phosphorus (which helps improve memory).
Cinnamon * High in antioxidants. Also aids in controlling blood sugar levels. Why does blood sugar matter? Spikes in blood sugar are bad for your health because they cause your body to increase insulin production. Insulin, among many other things, tells your body to store fat. Therefore, eating a sugary/high-in-simple-carbohydrate meal = blood sugar spike = insulin spike = store fat. Even worse, years of insulin spikes can lead to insulin resistance, which can then lead to diabetes.
Walnuts * contain the healthy monounsaturated fats!