Banana Muffins
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!
Ingredients
- 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
Instructions
Preheat 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
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.
Dietary Needs


Carbohydrate

Cholesterol



1
00:00:02.610 --> 00:00:06.132
[SOUND] I'm always on a mission for a
healthy, delicious muffin recipe.
2
00:00:06.132 --> 00:00:08.050
So today, we are going to make one of my
favorites.
3
00:00:08.050 --> 00:00:08.843
I'm Cologne.,.
4
00:00:08.843 --> 00:00:13.360
and this is Eating by Heart.
5
00:00:13.360 --> 00:00:17.470
Today, we are going to make a healthy
muffin recipe with bananas, chocolate,
6
00:00:17.470 --> 00:00:19.110
cherries, and some walnuts.
7
00:00:19.110 --> 00:00:22.600
So I'm packing in a lot of good nutrients
that are heart healthy, but
8
00:00:22.600 --> 00:00:24.150
it tastes really good.
9
00:00:24.150 --> 00:00:29.280
So first, we start with a good amount of
banana, and using so many bananas helps
10
00:00:29.280 --> 00:00:34.760
eliminate extra fat that I would need to
use like butter or any other kind of oil.
11
00:00:34.760 --> 00:00:37.770
And here I'm just going to mash about five
bananas.
12
00:00:37.770 --> 00:00:41.480
I don't have a masher or anything, so I
just use the bottom of a measuring cup.
13
00:00:41.480 --> 00:00:43.010
It's perfectly acceptable, and
14
00:00:43.010 --> 00:00:46.890
I think it does a better job of mashing
the bananas faster.
15
00:00:46.890 --> 00:00:50.630
Then to that, I'm going to add one egg.
16
00:00:52.550 --> 00:00:57.610
Now, what I love about using bananas is
you get that added richness to the muffin.
17
00:00:57.610 --> 00:01:01.350
But you also get really good nutrients
like potassium, which are really good for
18
00:01:01.350 --> 00:01:03.170
your muscles to prevent cramping.
19
00:01:03.170 --> 00:01:06.260
It's got so many good health properties to
it.
20
00:01:06.260 --> 00:01:10.170
Gonna add that egg and vanilla.
21
00:01:10.170 --> 00:01:12.170
That vanilla will add a really nice flavor
as well.
22
00:01:12.170 --> 00:01:13.720
I don't even measure.
23
00:01:13.720 --> 00:01:15.310
I just use a couple caps full.
24
00:01:15.310 --> 00:01:20.400
I'm gonna use half whole-wheat flour and
half all-purpose flour.
25
00:01:20.400 --> 00:01:22.870
Now this way, the flour doesn't get too
heavy,
26
00:01:22.870 --> 00:01:25.830
but I'm also getting the nutrients from
the whole-wheat flour.
27
00:01:25.830 --> 00:01:27.440
In goes the whole-wheat flour.
28
00:01:27.440 --> 00:01:29.250
In goes the all-purpose flour.
29
00:01:29.250 --> 00:01:31.660
So I'll go ahead and give this a stir.
30
00:01:31.660 --> 00:01:36.935
To this, I'm going to add a bit of baking
powder to help it rise,
31
00:01:36.935 --> 00:01:38.808
and then my cherries.
32
00:01:38.808 --> 00:01:43.195
Now one really fun factoid about cherries
is that it helps promote good melatonin in
33
00:01:43.195 --> 00:01:45.648
the body, so it helps you sleep well at
night.
34
00:01:45.648 --> 00:01:47.936
They're a good fruit for a diabetic diet,
35
00:01:47.936 --> 00:01:52.890
because they have a lower glycemic index
than other fruits that you might consume.
36
00:01:52.890 --> 00:01:55.800
And I love the combination of cherries and
chocolate.
37
00:01:55.800 --> 00:01:57.860
So I'm gonna add a little bit of dark
chocolate.
38
00:01:57.860 --> 00:02:01.040
Now the darker the chocolate, the better
cuz it has more antioxidants in it.
39
00:02:01.040 --> 00:02:06.270
You see this is so chocked full of so many
good nutritious things, and
40
00:02:06.270 --> 00:02:08.860
it's gonna be a delicious treat when we're
all done.
41
00:02:08.860 --> 00:02:11.200
Here come my walnuts and my maple sugar.
42
00:02:11.200 --> 00:02:14.160
Now, I like to use maple sugar because
it's a natural sweetener.
43
00:02:14.160 --> 00:02:16.710
It is a sugar, so you want to use it
sparingly.
44
00:02:16.710 --> 00:02:20.450
But what I love about it is that it has
all sorts of minerals,
45
00:02:20.450 --> 00:02:22.290
it's got calcium in it, can you believe
that?
46
00:02:22.290 --> 00:02:25.070
Now, my final ingredient, coconut oil.
47
00:02:25.070 --> 00:02:29.520
Coconut oil is a great oil to use instead
of butter,
48
00:02:29.520 --> 00:02:31.780
because of all its health properties.
49
00:02:31.780 --> 00:02:34.950
Coconut oil is good for increasing good
cholesterol,
50
00:02:34.950 --> 00:02:37.430
it also has antibacterial properties.
51
00:02:37.430 --> 00:02:41.990
You don't wanna overmix it, because you
want it to remain really moist.
52
00:02:41.990 --> 00:02:44.970
On top of the muffins, I'm putting an
extra-special bonus,
53
00:02:44.970 --> 00:02:49.500
which is a streusel, or kind of a take on
a streusel, I'm not putting flour in it.
54
00:02:49.500 --> 00:02:50.870
So it's a lighter streusel.
55
00:02:50.870 --> 00:02:56.240
I'm putting walnuts, maple sugar, and a
little bit of cinnamon for added flavor.
56
00:02:56.240 --> 00:02:58.360
And now I'm ready to fill my muffin tins.
57
00:02:58.360 --> 00:03:02.270
So I've sprayed these tins with coconut
oil, so they don't stick.
58
00:03:02.270 --> 00:03:05.510
Bananas are really interesting fruit
because they
59
00:03:05.510 --> 00:03:08.750
protect against heart attack and stroke,
and they lower your blood pressure.
60
00:03:08.750 --> 00:03:12.100
These are packed with so many good things.
61
00:03:12.100 --> 00:03:13.652
These are looking great.
62
00:03:13.652 --> 00:03:16.567
I think you're gonna be surprised at how
good these taste,
63
00:03:16.567 --> 00:03:18.324
considering how healthy they are.
64
00:03:18.324 --> 00:03:19.534
All right.
65
00:03:19.534 --> 00:03:23.960
And now, for the finishing touch, when we
put the streusel topping.
66
00:03:23.960 --> 00:03:27.850
So that's kind of like a little preview
for what's inside with the walnuts,
67
00:03:27.850 --> 00:03:30.000
the maple sugar, a little bit of cinnamon.
68
00:03:30.000 --> 00:03:32.210
It also adds a nice texture on top.
69
00:03:32.210 --> 00:03:36.950
Often time you find a streusel topping on
really rich desserts that have lots of
70
00:03:36.950 --> 00:03:39.620
calories and fats, but this is a lighter
version.
71
00:03:39.620 --> 00:03:44.434
Walnuts benefit your heart, and they also
improve your circuitry system.
72
00:03:44.434 --> 00:03:49.730
Let's pop these in the oven for about 13
to 15 minutes on 350.
73
00:03:49.730 --> 00:03:54.319
[SOUND] So now I'm gonna check out one of
my muffins.
74
00:03:54.319 --> 00:03:55.200
Here's one of my trays.
75
00:03:55.200 --> 00:03:58.070
I've been letting it cool for about 15 or
20 minutes.
76
00:03:58.070 --> 00:04:03.590
The crispy texture from the streusel is
perfect,
77
00:04:03.590 --> 00:04:08.160
and then I get those chunks of cherries
and chocolate and walnuts inside.
78
00:04:08.160 --> 00:04:09.680
You gotta try this one.
79
00:04:09.680 --> 00:04:11.250
Thank you for watching Eating by Heart.
80
00:04:11.250 --> 00:04:11.752
I'm Cologne.
81
00:04:11.752 --> 00:04:12.836
Hope to see you soon.
82
00:04:12.836 --> 00:04:17.319
[MUSIC]