Category Archives: Baked Goods

Healthy Whole-wheat Banana Muffins

Today’s Menu: Low-fat whole-wheat banana muffins with coconut, flax seed, oats and honey


We eat a lot of bananas in our household but with the Florida summer heat now in full effect our bananas ripen faster than usually. Today I had a few that were on their way to the bin so I decided to repurpose these and make us a nutritious snack for the weekend. Bananas themselves are packed full of potassium. Potassium is an important mineral for the correct function of tissues, cells and organs in the body, especially normal digestion and muscular function.
Unfortunately muffins tend to contain too many calories, fat and refined flour and sugar but you can still enjoy this breakfast favourite by just replacing a few ingredients. I swapped out the sugar with honey, bleached flour with whole-wheat and added a few non-traditional ingredients like flax seed, oats and coconut for an extra boost.

Makes 12 small muffins
Prep time: 10 mins. | Cook time: 15-20 mins.

3-4 ripe bananas, smashed
1 c whole-wheat flour
1 c oats
2 tbsp oil
3 tbsp honey
1/2 skim milk
1 egg
1 teaspoon vanilla
1 tsp cinnamon
2 1/2 tsp baking powder
1 tsp sea salt
1/2 c unsweetened coconut
2 tbsp milled flaxseed
1/4 c chopped walnuts

Preheat the oven to 350°F. Mix all ingredients well in a large bowl and transfer to a slightly greased muffin pan. I like to fill mine just above half way to make my portion sizes slightly smaller 🙂



Maple Pecan Cornmeal Muffins

Low-fat maple pecan cornmeal muffins

I love maple syrup! Given the chance I will add it to anything. In this recipe for cornmeal muffins the added maple gives a traditionally bread-like muffin a sweet kick, making it a perfect breakfast choice paired with a large latte. Best yet, you can enjoy these without gaining a muffin-top!

Makes 12 muffins
1/3 c. brown sugar
1/2 c. maple syrup (the real stuff!)
1 tsp. salt
1/4 c. applesauce
1 tsp. vanilla
3/4 c. fat-free plain or vanilla yogurt
1 3/4 c. whole wheat flour
1 tbsp. baking powder
1 cup cornmeal
1 c. skim milk
1/2 c. pecans (coarsely chopped)

Pre-heat oven to 400°. Line muffin tin with paper muffin cups.
In a small bowl, combine the flour, baking powder, and cornmeal. Set aside. In a large bowl, mix together the sugar, syrup, salt, applesauce, and vanilla.  Stir in the yogurt and mix until well blended. Slowly add the dry ingredients and milk to the sugar mixture alternating between the two. Mix until well blended. Add the pecans, mix and fill muffin cups. Bake for 20 minutes.

xO K