Banana Nut Med Muffins – Eat Smart, Move More, Prevent Diabetes

Next time you have overripe bananas lying around, don’t throw them out – make these delicious and healthy muffins instead!

Most muffins are just a step away from cake with lots of added sugar and unhealthy fat. Not these med muffins! These muffins utilize ripe bananas for natural sweetness and nuts for heart-healthy fats. Great for a breakfast on the go or a mid-afternoon sweet treat, these muffins provide you with sustaining energy any time of day.

Since we are not adding any sugar to these muffins be sure that your bananas are overripe. Think almost black and squishy. When a banana is overripe the starches within the fruit have started to break down and become simple sugars, aka sweeter. No overripe bananas around? No worries. Place your bananas into a brown paper bag with an apple. Fold the top over to seal the bag. Both fruits give off a natural gas called ethylene, which helps to ripen the fruit quickly. Wait 1-2 days and your bananas will be ready to go.

Lifehack: to prevent the muffin tin paper liners from becoming too damp or soggy pour a small amount of regular (not instant) rice into the muffin tin before placing the paper liners. You’ll want the rice to evenly coat the bottom of the muffin tin. The rice acts like a sponge, soaking up excess moisture during the cooking process. Take muffins out of the tin after baking and allow them to cool on a wire rack. Toss the rice after baking.

Recipe

Serves 12

Serving Size: 1 muffin

Prep Time: 10 minutes

Cook Time: 20-25 minutes

Total Time: 35 minutes

Ingredients

2 overripe bananas
1 ½ cup chopped apples
1 cup chopped nuts (walnuts, pecans, or almonds)
2 eggs
1 cup old fashioned oats (not quick cooking)
1 teaspoon cinnamon (you can use Chinese 5 spice for a different flavor)
2 teaspoons baking powder
1 teaspoon baking soda
½ teaspoon salt

Directions

Preheat the oven to 400° degrees.
Line 12 muffin tins with an even layer of rice. Then line with muffin papers and spray with non-stick cooking spray.
Mash bananas with a fork in a medium bowl.
Add apples, nuts, and eggs to the bananas; mix well.
In another bowl, mix dry ingredients.
Add the dry ingredients to the banana mixture and mix until just combined.
Spoon the muffin mixture into muffin cups.
Bake for 20-25 minutes until the internal temperature of the muffin is 165° degrees.
Remove the muffins from the muffin tin and place on a wire rack for cooling.
Once cool, store in the refrigerator for 4-7 days.

Batch cooking

Once muffins have cooled, individually wrap each muffin in plastic wrap and place into a freezer bag. Freeze for up to 3 months. For serving: place muffin in the refrigerator overnight or remove plastic wrap and microwave for a few seconds.

Alterations

Not in the mood for walnuts? Feel free to substitute any nut or seed that you like. Some other options include: slivered almonds, chopped pecans, chopped pistachios, sunflower seeds, or pumpkin seeds.
Don’t care for nuts? Try one of the seeds above or replace the nuts with dried fruit, such as raisins, or dark chocolate morsels for a decadent treat.

Nutrition Information per Serving

*based on recipe made with walnuts

Serving Size: 1 muffin
Calories: 130 calories
Fat: 8 grams
Sodium: 294 mg
Carbohydrates: 13 grams
Fiber: 2 grams
Protein: 4 grams