Tag Archives: Banana nut

The last bran muffin recipe you will e v e r need.

As you know, I make muffins all. the. damn. time. My bran muffins were always just slightly off. They were either a little too branny or not enough. Too moist or too dry.

Never again.

I have finally found the perfect ratios of

bran to wheat

baking powder to flour

wet to dry

banana to egg

.

I seriously recommend you book mark this recipe, that is, if you like bran muffins. :)

I couldnt decide if I wanted to make nutty banana bran muffins or dark chocolate banana bran muffins, so I made a batch of go-either-way batter and made both!

All you gotta do is make the batter and then divide it into however many bowls (corresponding to how many different flavors).

I divided my batter into two bowls. To one I added dark chocolate chips, and to the other I added ground (this is KEY) walnuts and almonds.

Recipe: Makes 10 muffins

Mix the dry ingredients in one bowl and the wet in another. Pour the wet over the dry and stir with as few swoops as possible. Pour into a greased muffin tin. Bake at 350 for 30-40 minutes.

Note: Soak your grains first! This is a good resource.

Dry ingredients -

1 1/2 cups whole wheat pastry flour

1 1/2 cups wheat bran

1/2 cup sugar

2 tsp baking soda

pinch salt

ground, toasted walnuts & almonds (if making the banana nut muffins only)

Wet ingredients –

2 large super ripe bananas

1 medium egg

1 cup milk

1/2 tsp vanilla extract (if making the chocolate chip muffins only)

Benefits:

Bananas * High in potassium which helps the body eliminate excess salt and water (good for bloating)! Also help prevent muscular cramps and improve blood circulation. Bananas are high in zinc, which is key for healthy hair. They have also been linked to the prevention of stomach ulcers because they protect the stomach mucous layer. They are high in vitamins C and A, and phosphorus (which helps improve memory).

Wheat bran * contains TONS of iron, B vitamins, magnesium, phosphorous and antioxidants! 1 cup has 25 grams of fiber and 9 grams of protein!

Whole wheat flour * when you choose white flour over whole wheat flour, you are losing over half of the B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

Nanner Nut Muffins

These are superfood muffins. They have whole wheat flour, oats, flax, and a bit of bran! My favorite way to eat them is in the morning with a vanilla or plain greek yogurt and a couple tablespoons of whatever nut butter I am feelin’ that day!

Recipe: Makes 6 muffins

Preheat the oven to 375.

Mash 1.5 very ripe bananas in a bowl. Add 2 tbsp canola oil, 1 tsp vanilla, 1/8 cup egg whites, and 1/3 cup milk. (To make them vegan, sub the egg whites for 2 tbsp pumpkin and use vanilla almond milk.)

In a separate bowl, mix together:

2/3 cup whole wheat pastry flour

1/3 cup oats

1/4 cup wheat bran

3 tbsp ground flax seed (buy whole seeds and grind at home! they go stale extremely quickly)

1 tbsp baking soda

a pinch of salt and a shake or two of cinnamon

1 tbsp chopped walnuts

Add the sweetener of your choice to the wet or dry bowl, depending on what it is. I used 1/4 cup agave nectar and 1/4 cup brown sugar. Adjust the sweetener to your taste preferences. Note, though, that the batter will taste sweeter than the final product.

The KEY to fluffy muffins is to mix the wet and dry ingredients AS LITTLE AS POSSIBLE. Pour the wet ingredients on top of the dry and let them soak in for a minute or two. Then with as few stirs as possible, mix the ingredients from the base of the bowl using a spatula. Make sure to pronounce spatula ┬áspuh-too-luh. It’s okay to leave a few clumps of flour! After 3 or 4 swoops, the batter will be mostly mixed and will probably have some small scattered clumps. They will disappear during the baking process.

Spray a cupcake baking sheet with canola oil and distribute the batter to 6 cups. To make them cute, place a thin sliver of banana on top of each batter mound.

Bake at 375 for 20 minutes.

Benefits:

Flax * high in B vitamins, magnesium, and f-f-f-fiber! It has more omega 3 fatty acids and antioxidants than any grain!

Whole wheat flour * when you choose white flour over whole wheat flour, you are losing over half of the B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

Oats * contain potassium, phosphorous, pantothenic acid, and magnesium.

Wheat bran * contains TONS of iron, B vitamins, magnesium, phosphorous and antioxidants! 1 cup has 25 grams of fiber and 9 grams of protein!

Bananas * High in potassium which helps the body eliminate excess salt and water (good for bloating)! Also help prevent muscular cramps and improve blood circulation. Bananas are high in zinc, which is key for healthy hair. They have also been linked to the prevention of stomach ulcers because they protect the stomach mucous layer. They are high in vitamins C and A, and phosphorus (which helps improve memory).

Cinnamon * High in antioxidants. Also aids in controlling blood sugar levels. Why does blood sugar matter? Spikes in blood sugar are bad for your health because they cause your body to increase insulin production. Insulin, among many other things, tells your body to store fat. Therefore, eating a sugary/high-in-simple-carbohydrate meal = blood sugar spike = insulin spike = store fat. Even worse, years of insulin spikes can lead to insulin resistance, which can then lead to diabetes.

Walnuts * contain the healthy monounsaturated fats!