Clean Eating Banana Oat Muffins
Clean Eating Banana Oat Muffins
1/2 cup old fashioned oats
1 cup 100% whole wheat flour
3 ripe bananas, mashed
3 eggs, lightly beaten
1/4 cup ground flax seed or flax seed meal
1/4 cup sugar
1/4 cup light brown sugar, packed
1/4 cup pecan or walnut pieces
1/4 cup extra virgin olive oil
2 1/2 teaspoons baking powder
1/2 teaspoon salt
1 teaspoon vanilla
1 teaspoon cinnamon
Preheat oven to 375° F. Mix all ingredients by hand in a large bowl or on lowest speeds with a stand mixer. Grease muffin tin using real butter or line with unbleached baking cups. Fill twelve muffin cups until almost full. Bake for 24-28 minutes. Insert a toothpick into the center of one muffin to check.
Number of Servings 12; Serving Size 1 muffin; Number of Servings 12; Calories 167; Total Fat 8.8 g; Saturated Fat 1.3 g; Cholesterol 46.5 mg; Sodium 198.2 mg; Potassium 149.8 mg; Total Carbohydrates 22.5 g; Dietary Fiber 2.4 g; Sugars 14.2 g; Protein 3.4 g.
Vitamin A 2.0 % Daily Value; Vitamin B-12 2.0 % DV; Vitamin B-6 9.8 % DV; Vitamin C 4.6 % DV; Vitamin D 2.5 % DV; Calcium 6.3 % DV; Copper 3.7 %; Folate 3.0 % DV; Iron 4.8 % DV; Magnesium 3.3 % DV; Manganese 9.8 % DV; Pantothenic Acid 1.0 % DV; Phosphorus 5.6 % DV; Riboflavin 4.5 % DV; Thiamin 2.0 % DV; Zinc 2.1 % DV. Trace amounts of other vitamins and minerals.
Clean Eating Notes:
For whole wheat flours, I recommend Bob’s Red Mill, Hodgsen Mill, or King Arthur Premium 100% Whole Wheat Flour.
You can use Cassia cinnamon (the cheaper “American” version which is most commonly sold in supermarkets) or Ceylon cinnamon (more commonly used in Europe, also called “true cinnamon”). The jury is still out on which is better. Some argue that Cassia cinnamon is better because of studies showing that it reduces blood sugar – however, Cassia cinnamon contains coumarin, a natural chemical that can cause liver damage when ingested in high quantities, especially in children. Therefore, others argue that Ceylon cinnamon is safer because it is less likely to have adverse side affects. However, studies have not yet linked Ceylon cinnamon to benefits regarding blood sugar. Although I own a jar of both, I used Cassia for this recipe. My unqualified/unprofessional advice: If you’re diabetic or eat cinnamon less than twice a week, get the cheap Cassia cinnamon. If you are a cinnamon fiend, splurge for a large jar of Ceylon. For the particular flavor of this recipe specifically, I suggest using Cassia or a mix of the two.
You can read up on the benefits of adding flax seed to your diet here. (Omega-3 Fatty Acids are just the beginning!)
Make sure to use aluminum free baking powder. Not only does it taste better, but it reduces your potential intake of aluminum, a heavy metal that has been the subject of much controversy in recent years over alleged links to Alzheimers and other diseases. If all you have is traditional baking powder, don’t panic. The amount of aluminum in the powder is really quite minimal and is probably safe enough for most healthy individuals. Furthermore, many recent studies have found that aluminum and Alzheimers have no link.