Banana Muffins with Healthy Seeds
We all have ripened bananas sitting on the kitchen counter screaming- use me- and many are guilty of just throwing them away. DON'T simply peel, wrap and freeze them individually. I use them for muffins, cakes, banana bread, smoothie bowls and for quick, healthy, dairy-free and natural ice cream.
Bananas are an excellent source of energy and fibre, but beware, although it is all-natural fruit, ripened bananas are relatively high in sugars.
Flaxseed which not only adds an invisible presence but also has many health benefits. It is a fantastic source of Omega 3 healthy fatty oils, helps control cholesterol levels, and maintains a healthy heart. The selenium-rich seed also helps boosts the immune system. As for chia seeds they are fibre rich, high in omega 3 healthy fatty oils, iron, calcium, antioxidants and share the same benefits as flax seed.
Between the Pumpkin and sunflower seeds, they are a source of zinc, iron, calcium, potassium, vitamin E and B, high in protein low in carbs and as all seeds rich in omega 3 fatty acids. They help boost the immune system.
This muffin makes a healthier choice when craving sugar and is a better option for younger kids that ready processed cakes and desserts.
Everything in moderation is key to a healthy body and mind.
Yield: 12 mediums
Preparation Time: 10 minutes
baking: 25 minutes
Start to finish: 35 minutes
3 medium ripe bananas
¼ cup of sugar
½ cup canola oil
1 ½ cups all-purpose flour
½ teaspoon baking soda
½ teaspoon baking powder
½ teaspoon salt
¼ cup almond slivers
¼ cup chocolate chip
1 tablespoon chia seeds
1 tablespoon flax seed
2 tablespoons sunflower seeds
2 tablespoons pumpkin seeds
1 tablespoon honey
1 teaspoon vanilla
3 tablespoons sour cream or yoghurt
· Preheat oven to 170C fan setting.
· Whisk the sugar, eggs and oil by hand until well combined.
· Add sifted flour, baking soda, baking powder, salt, chocolate chips, pumpkin seeds, sunflower seeds, chia seeds, flax seeds, almonds and honey and mix.
· Peel and mash the banana with a fork, add to the batter along with the sour cream and mix.
· Pour into a muffin tray lined with paper cups and fill the 12 cups.
· Bake for 20 to 25 minutes or until a toothpick comes out clean.
· You can use pre-frozen bananas, once thawed mash them.
· You can omit the sugar as the banana has a natural sweetness.
· You Can use yoghurt instead of sour cream.
· Crush the flax seeds for maximum benefit.
· Consume within 2 days if left on the counter.
· Suitable for home freezing.
Per Serving: 274 Calories; 16g Fat (50.2% calories from fat); 5g Protein; 30g Carbohydrate; 2g Dietary Fibre; 55mg Cholesterol; 183mg Sodium.