Banana Nut Muffins With Whole Wheat Flour
Banana nut muffins are a classic breakfast or snack choice for many people. However, the traditional recipe often includes a lot of refined flour and sugar, making it less healthy. Fortunately, you can make a healthier version by using whole wheat flour and natural sweeteners, without sacrificing taste or texture. In this article, we will share a delicious and easy recipe for banana nut muffins with whole wheat flour that you can enjoy as a guilt-free treat.
Why Use Whole Wheat Flour?
Whole wheat flour is made from the whole grain, including the bran, germ, and endosperm. This means it contains more fiber, protein, and nutrients compared to refined flour, which only uses the endosperm. Studies have shown that consuming whole grains can lower the risk of heart disease, stroke, type 2 diabetes, and some cancers. Whole wheat flour also has a lower glycemic index, which means it can help regulate blood sugar levels and keep you feeling fuller for longer.
The Ingredients You Will Need
For this recipe, you will need the following ingredients:
- 2 ripe bananas
- 2 eggs
- 1/2 cup of unsweetened applesauce
- 1/3 cup of honey or maple syrup
- 1 teaspoon of vanilla extract
- 1 1/2 cups of whole wheat flour
- 1 teaspoon of baking powder
- 1/2 teaspoon of baking soda
- 1/2 teaspoon of salt
- 1 teaspoon of cinnamon
- 1/4 teaspoon of nutmeg
- 1/2 cup of chopped walnuts
Make sure to use ripe bananas that are easy to mash, as they will provide natural sweetness and moisture to the muffins. You can also substitute the walnuts with other nuts or seeds of your choice, such as almonds, pecans, or pumpkin seeds.
The Steps to Make Banana Nut Muffins With Whole Wheat Flour
Here are the steps to follow:
- Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners.
- In a large mixing bowl, mash the bananas with a fork until smooth.
- Add the eggs, applesauce, honey or maple syrup, and vanilla extract, and whisk until well combined.
- In a separate bowl, mix together the whole wheat flour, baking powder, baking soda, salt, cinnamon, and nutmeg.
- Add the dry ingredients to the wet mixture and stir until just combined.
- Add the chopped walnuts and fold them into the batter.
- Spoon the batter evenly into the muffin cups, filling them about 3/4 full.
- Bake for 18-20 minutes, or until a toothpick inserted in the center comes out clean.
- Let the muffins cool in the pan for 5 minutes, then transfer them to a wire rack to cool completely.
This recipe makes about 12 muffins, depending on the size of your muffin cups. You can store them in an airtight container in the fridge for up to 5 days, or freeze them for longer storage.
Conclusion
Banana nut muffins with whole wheat flour are a delicious and nutritious option for breakfast, snack, or dessert. By using whole grain flour and natural sweeteners, you can boost the fiber, protein, and nutrients in your muffins, while reducing the glycemic load and refined carbohydrates. This recipe is also easy to make and customizable, allowing you to add your favorite nuts, seeds, or spices to suit your taste. Try it out and enjoy a healthy and satisfying treat!