I am about to go on a camping trip to the Sequoia National Forest tomorrow and I need a healthy snack/breakfast. I thought why not go traditional with banana nut muffins. Since I want to make them be a little bit healthier I made them out of oatmeal. I always like to add ingredients that can fight for my health and know why a particular ingredient is good for my health.
Oats are a whole grain.They are high in fiber and can lower cholesterol.
Walnuts are vey high in anti-oxidants ranking just below blackberries. It has been supported that walnuts are good for your cardiovascular health, can improve verbal reasoning, and help fight cancer. 1 oz a day is recommended
Bananas can provide potassium, B6, fiber, and Vitamin C. They are such a versatile fruit. They can be used as egg replacers and add the right amount of sweet and creaminess to a dish.
Greek yogurt! It is packed with protein. Some brands have 23 g protein/cup.
Flax seeds! These little guys are packed with nutrients. In the seed form they are not as beneficial as ground up flax meal. Once it is ground into the meal our bodies are able to utilize the nutrients inside. They provide omega-3s that we need. Don’t worry about the heat of the oven according to a few studies you won’t lose any health benefits when they are cooked.
Now when someone ask why you are eating so many muffins you can tell them many reasons why these delicious muffins are good for your health.
2 1/2 cups oats
3 bananas ripe
1 cup greek yogurt non fat and unflavored
3/4 cup brown sugar
2 tablespoons flax meal
1 1/2 tsp baking powder
1/2 tsp baking soda
1/3-1/2 cup chopped walnuts (it depends how nutty you want them to be!)
1. Preheat the oven to 400°F
2. Line muffin tins or spray with oil
3. You can put the oats in the blender to make flour. Or put all the ingredients in the blender (except the walnuts) and slowly add the oats. (I had to stop and mix it a few times.)
4. Mix in the walnuts in last and spoon into the muffin tins filling about 3/4 full
Bake for 15-20 mins
I made 12 muffins and 1 loaf of banana nut bread. Be sure not to over mix because the muffin can stick to the wrapper.
These muffins are 135 calories each with 3 g fat, 7 g protein, and 22 g carbohydrates.