Eat Well LiveWell: Banana Muffins
Not all banana muffins are created equal! While a banana or banana nut muffin may sound naturally healthy, they are often loaded with fat and sugar. These excess nutrients and calories can contribute to excess weight, which may put your heart at risk. The recipe below, however, is a healthier option as it is relatively low in sugar and can be adjusted to be lower in fat! How? By replacing butter with applesauce! You can make this recipe substitution in most baked goods, which will make the product lower in fat and still moist.
These banana muffins are healthy and convenient snacks that provide some fantastic nutrients. Bananas, for example, are well known for their content of the mineral potassium. Natural sources of potassium, like fruits and vegetables, can help to regulate your blood pressure. But bananas have even more to offer! They are a good source of fiber, vitamin B-6 and vitamin C. Using some whole wheat flour in this recipe also increases the amount of vitamins and minerals, as well as fiber and protein. To increase the protein content further, you can bake nuts and seeds into the muffins or spread them with nut butter when they are out of the oven. This will add healthy fats and promote satiety! Overall, these are delicious, heart-healthy muffins that make the perfect, portable snack! You can even add chocolate chips to turn them into a healthier dessert. It is up to you! The world is your banana muffin.
Preparation time: 10 minutes
Cook time: 25 minutes
Ready in: 35 minutes
- 1 cup whole wheat flour
- ½ cup all-purpose flour
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- ½ teaspoon salt
- 3 large ripe bananas, mashed
- ½ cup white sugar
- 1 egg
- 1/3 cup unsalted butter, melted, or ¼ cup unsweetened applesauce
- Preheat oven to 350 degrees F (175 degrees C). Coat muffin pans with non-stick spray, or use paper liners. Sift together the flour, baking powder, baking soda, and salt; set aside.
- Combine bananas, sugar, egg, and melted butter in a large bowl. Fold in flour mixture, and mix until smooth. Scoop into muffin pans.
- Bake in preheated oven. Bake mini muffins for 10 to 15 minutes, and large muffins for 25 to 30 minutes. Muffins will spring back when lightly tapped.
With butter: 168 Calories, 3g Protein, 6g Fat, 27g Carbohydrates, 2g Fiber, 208mg Sodium
With applesauce: 130 Calories, 2g Protein, 2g Fat, 28g Carbohydrates, 2g Fiber, 168mg Sodium