Thursday, January 3, 2013

Whole Wheat, Nuts & Seeds Banana Muffins

 

I've been trying to work my way through a freezer full of black bananas for the past couple of months now, and rather than resorting to the standard banana bread, I have been trying to come up with new recipes incorporating bananas. This is the latest in a pretty much constant supply of banana breads, muffins, and cookies that have been coming out of my kitchen. I love making big batches of muffins and healthy cookies to stash in my freezer for when I need a quick breakfast or snack. These muffins are packed full of whole grains, healthy fats, fibre, and protein so they will definitely give you a burst of lasting energy. They are big and fluffy, with a pleasant crunch thanks to all the nuts and seeds. One thing to note is that they are not very sweet, which I don't mind since I usually spread butter, peanut butter, or honey on them, but if you would like a sweeter muffin then I recommend sprinkling the tops with brown sugar or turbinado sugar prior to baking.

Ingredients:

2 cups whole wheat flour
1/4 cup rolled oats
1/4 cup chopped walnuts
1/4 cup hemp seeds
3 Tbsp. chia seeds
1 tsp. baking soda
1/2 tsp. cinnamon
1/4 tsp. salt
1/4 cup pure maple syrup, honey, or agave
1/4 cup virgin coconut oil, melted - If you don't have coconut oil then you can substitute canola oil, however the coconut oil adds a great buttery flavour and lots of nutrients to the muffins
2 eggs, lightly beaten
4 very ripe bananas, mashed
1/4 cup almond, soy, or dairy milk
2 tsp. vanilla extract
Optional topping: brown sugar or turbinado sugar

Directions:

Preheat the oven to 350 degrees F. Line a 12-cup muffin tin with paper liners.

In a large bowl, whisk together the flour, oats, walnuts, hemp seeds, chia seeds, baking soda, cinnamon, and salt.

In a separate bowl, combine the agave/syrup, coconut oil, eggs, bananas, milk, and vanilla. Stir the wet ingredients into the dry until just moistened. 

Evenly divide the batter among the 12 prepared muffin cups. The cups will be very full, but don't worry they won't overflow in the oven. Top each muffin with a sprinkle of brown or turbinado sugar, if desired. Bake for 18-20 minutes, until the tops of the muffins are lightly browned and a toothpick inserted into the centre comes out clean with crumbs attached. Cool on a wire rack.


*Recipe by Brooke McMillan, adapted from I Talk To Food

3 comments:

  1. These were really yummy even without the syrup added.

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  2. I want to try these, but I can't get rolled oats where I lie. Any ideas for substitues? Maybe muesli?
    Or can I just leave them out entirely?

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    Replies
    1. Muesli would work fine since it's made up of a large part of rolled oats. Other similar products would be quinoa flakes, kamut flakes, or spelt flakes but these may not be easily accessible either. You should be able to substitute them with some chopped nuts or even a dry breakfast cereal like bran flakes or something similar and get good results. Let me know what you end up trying! :)

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