Banana Blueberry Muffins

photo copy

 

I have so many variations of this recipe and this is the latest version, which I really ended up liking and decided to share with all of you. There are several things I love about this recipe, the muffins are moist, soft, slightly sweet, and good for you! Whenever I make muffins, bread, or even my cookies I always like to throw in a little organic ground flax seed. I even put ground flax in my morning bowl of oatmeal – it adds a warm nutty flavor that I love and I get an extra boost of Omega-3 essential fatty acids to start my day with. Another benefit of flax is that it’s a great source of fiber! Having a good amount of fiber in your diet is not only essential to keep things moving, it can also help prevent many diseases including, heart disease, diabetes, diverticular and colon diseases. On top of all that, soluble fiber (found in flax seeds) helps to regulate and lower glucose levels, which in turn will keep you feeling fuller for longer. When I eat a bowl of oatmeal with ground flax and fruit in the morning, I do not get that hungry feeling two hours later that I would get if I had just a bowl of cereal. I typically go about 4-5 hours before eating my next meal and when I’m working like crazy (and don’t have time to eat or snack) it is a necessity to start my day with my oats & flax.

*On a random side note, if you use flax seed regularly you probably already know this, but if you’re new to using flax seed make sure to store it in your refrigerator after opening.

Other than adding ground flax seed to these muffins I also used 3 different flours to make these muffins: white whole wheat, spelt, and coconut flour. Spelt is an amazing alternative to use instead of whole wheat flour, it is still wheat so this is not a gluten free recipe, but spelt does have a nice nutty and slightly sweet flavor. And I personally think it makes wheat flour recipes less dense. Spelt also has great nutritional value and is a good source of magnesium, calcium, iron, zinc, selenium, vitamin E and B-complex vitamins. Since spelt and coconut flour have a natural sweetness to them I did not add any coconut sugar or cane sugar to this recipe, but you certainly can.

I hope you enjoy these incredibly good for you muffins filled with tons of nutrients. Your body and mind will thank you! And yes eating healthy and having proper nutrition can truly benefit our minds. I feel like this is something more people need to be talking about – eating healthy is not all about losing weight and being fit, having a healthy body is just as important as having a healthy mind!

Banana Blueberry Muffins

Ingredients:

  • 1 cup spelt flour
  • 1 cup white whole wheat flour
  • 1/2 cup coconut flour
  • 1/4 cup organic ground flax seed
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 1 tsp cinnamon
  • dash of nutmeg
  • 1/2 cup of unsweetened applesauce
  • 2 ripe bananas mashed
  •  1/4 cup of plain greek yogurt
  • 1 large egg (or if you’re out of eggs like I was, make a flax seed egg substitute*)
  • 3/4 cup of milk ( I used organic soy milk)
  • 1-1/2 cups of blueberries (or add another 1/2 cup for super berry muffins)
  • 1 tsp pure vanilla extract
  • optional: add 1/2 cup of coconut sugar or honey if you would like a sweet muffin (I personally didn’t want my muffins overly sweet so I left out the sugar. Instead I added 1 tbsp of pure maple syrup to the recipe.

* Making a flax seed egg substitute is super easy. In a small bowl mix 1 tbsp ground flax with 3 tbsp water. Let sit for 5 minutes then add to the recipe the same as you would with the egg.

Also, if you don’t have spelt or coconut flour you can use 2-1/2 cups of white whole wheat flour instead. Since there is a lot of liquid that’s added to this recipe because of the wheat flour do not use all purpose flour.

Directions

  • Preheat oven to 350 F. Spray muffin pan with nonstick spray (I used coconut oil).
  • In a medium size bowl mix dry ingredients: white whole wheat flour, spelt flour, coconut flour, ground flax seed, baking soda, salt, cinnamon, and nutmeg.
  • In a separate bowl mix together applesauce, bananas, greek yogurt, egg, milk, and vanilla.
  • Slowly add 1/3 of dry ingredients to wet and combine. Then add another 1/3 of dry ingredients to the wet and combine. Next add the blueberries to the last third of dry ingredients and coat the blueberries. This will prevent the blueberries from sinking to the bottom of your muffins. Then add the blueberry, flour mixture to the wet ingredients and combine, but do not over mix.
  • Spoon 1/4 cup of muffin mixture to each muffin cup in your pan and place in the oven for 20-30 minutes or until your muffin tops have a nice golden brown color. Allow time to cool and enjoy!
  • Store these in the fridge after they’ve cooled.

photo 5

photo 3

photo 4

 

Screen Shot 2014-07-16 at 6.17.16 PM

Leave a Reply