BANANA OATMEAL MUFFINS

March is National Nutrition Month and this years theme is “Bite into a healthy Lifestyle”. It is easy to bite into a healthy lifestyle by sinking your teeth into these tasty and nutritious banana oatmeal muffins. These muffins are a nutritional superstar and are chocked full of healthy and flavorful ingredients such as bananas, yogurt, oatmeal, flaxseed and raisins. I found the original banana muffin recipe in an old cookbook and decided to do a nutritional makeover by swapping out the 2 cups of all purpose flour for 1 cup of whole wheat flour and one cup of oatmeal. I reduced the sugar from 1 cup to just one half cup and decided to add some flaxseed and raisins to ensure a crunchier taste and some extra texture and fiber too. I lightened up on the fat in the recipe also by swapping out 1/2 cup of shortening and replaced this with 1 tablespoon of heart healthy olive oil and 1/2 cup of plain non-fat yogurt.

Banana Oatmeal Muffins

BANANA OATMEAL MUFFINS
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Prep time: 
Cook time: 
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Serves: 13 muffins
 
Ingredients
  • ½ cup granulated sugar
  • 1 TB olive oil
  • ½ cup plain non-fat yogurt
  • ½ tsp baking soda
  • ½ cup raisins
  • 3 mashed bananas
  • 1 cup whole wheat flour
  • 1 cup old fashioned oatmeal
  • 2 eggs
  • 2 TB ground flaxseed
Instructions
  1. Combine dry ingredients-oatmeal, flour, baking soda and flaxseed in a small bowl. Stir together and set aside. Place eggs, bananas, olive oil and yogurt in a mixing bowl and beat ingredients together with a mixer until well combined. Add sugar and beat well. Next add dry ingredients to the wet ingredients and stir in until well combined. Add raisins and stir in. Spray muffin pan with non-stick spray or paper muffin cups. Spoon into muffin pans. Place muffin pans in a preheated oven at 350 degrees F. and bake for 20 minutes.
Nutrition Information
Serving size: 1 muffin Calories: 140 Fat: 2 grams Saturated fat: 0.5 grams Trans fat: 0 grams Carbohydrates: 28 grams Sodium: 68 mg Fiber: 3 grams Protein: 4 grams Cholesterol: 42 mg

These muffins are a great source of potassium since they contain both bananas and raisins. Potassium is beneficial for lowering blood pressure and it plays a role in controlling your heart beat as well as causing your muscles to contract and relax. The oatmeal is a great source of soluble fiber which is responsible for lowering the LDL or “bad” cholesterol which is linked to heart disease in some medical studies. Oatmeal has a very filling effect and has found to be beneficial in controlling blood sugar in several medical studies. Flaxseed provides a rich source of alpha-linoleic acid, also known as ALA or Omega 3 fatty acids which are very beneficial to the heart and may also play a role in reducing the incidence of cancer and diabetes.The whole wheat flour provides iron and is a good source of magnesium and B vitamins including folic acid. The yogurt adds a creamy texture and is a great source of calcium, vitamin D and probiotics. Each muffin provides 3 grams of fiber to benefit your digestive track and keep you satisfied and full long after after you eat it.

Serve your muffins with fresh fruit and kefir as part of a healthy breakfast or plan to serve them for an after school healthy snack for the kids or teenagers in your life. They are also easy to carry along to work to eat as part of your brown bag lunch or during your coffee break!  For extra fun, plan a spring tea party and serve along with fresh berries for an afternoon delight!

 

Tea Party featuring Muffins and Fruit