Muffins are tasty but usually bad for you. In this episode of Eating by Heart, Colombe shows you how to make heart healthy banana muffins.
Muffins are tasty but usually bad for you. If you’ve been looking for a healthier recipe for banana muffins, look no further! In this episode of Eating by Heart, Colombe shows you how to make a heart healthy muffin recipe using bananas, cherries, walnuts and dark chocolate. These muffins are packed with heart healthy nutrients but they also taste delicious.
First Colombe mashes some ripe bananas. Using bananas adds richness while eliminating the need for extra fats like butter or oil. Bananas also provide nutrients like potassium, and can help lower your blood pressure and protect against heart attack and stroke. Add one egg and some vanilla to the mashed bananas. Next you will add both whole wheat flour and all-purpose flour, so that you will get the nutrients from the whole wheat without the mixture being too heavy. Adding baking powder will help the banana muffins rise.
Next come the cherries, a great fruit for a diabetic diet since they have a lower glycemic index than other fruits. Cherries also help promote melatonin levels in the body, which helps you sleep well at night. Cherries also taste great with chocolate! Add in some dark chocolate, and remember that the darker the chocolate, the more antioxidants it contains. Next you’re going to add walnuts and maple sugar. Maple sugar is a natural sugar that has all sorts of minerals, including calcium. But it is still sugar, so use sparingly. Finally add some coconut oil, a healthy substitute for butter. Coconut oil works to increase levels of good cholesterol and it has antibacterial properties. Be careful not to overmix the batter so that it remains moist.
Colombe also makes a lighter version of streusel to top the banana muffins using walnuts, maple sugar and cinnamon. Walnuts are heart healthy and help improve your circulatory system. After spraying your muffin tins with coconut oil, fill the tins and top with streusel for a nice texture. Bake for around 15 minutes, let cool and enjoy your healthy banana muffins!
- 5 ripe bananas, mashed (about 2 cups)
- 1 ½ teaspoons vanilla extract
- 1 large egg, lightly beaten
- ½ cup maple crystals
- ¾ cup whole wheat flour
- ½ cup unbleached white flour
- 2 teaspoons baking powder
- 3 tablespoons coconut oil
- 1 tablespoon cacao nibs, finely chopped
- ⅓-cup + 2 tablespoons walnuts, finely chopped
- ¼ cup cherries, rough chopped
- ½ teaspoon cinnamon
- ⅓-cup maple sugar
InstructionsPreheat oven to 350 degrees Fahrenheit. Lightly grease a mini muffin pan with coconut oil. If using frozen cherries, thaw and rough chop. In a large bowl, combine the bananas, vanilla, egg, flour, baking powder and ½ cup maple sugar. Mix well. Add the cherries and cacao nibs. Add the coconut oil and mix just until moistened. Using a 1 oz. ice cream scoop, scoop the batter into the muffin tray. Sprinkle each muffin with ½ teaspoon topping mixture. Bake 13-15 minutes or until a cake tester comes out clean. Cool on a rack and enjoy warm or room temperature. For topping, combine 2 tablespoons walnuts, ½ teaspoon cinnamon, and ½ cup maple sugar. Reserve for later. Makes 24 mini muffins
Nutrition Information Based on a Single Serving
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.