Banana Muffins with Healthy Seeds

 
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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.

Servings: 12

Yield: 12 mediums

Preparation Time: 10 minutes

baking: 25 minutes

Start to finish: 35 minutes

Ingredients:

  • 3 medium ripe bananas

  • ¼ cup of sugar

  • ½ cup canola oil

  • 3 eggs

  • 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

Method:

· 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.

Notes:

· 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.

 
Muffins, Desserts, DessertMaha NakliComment