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| Muffins You’ll Make Again |
...And again! Mom likes them because they are easy to make. Dad is amazed they taste so good. Kids like them because they get to eat them with their fingers!
Enjoy them as part of a healthy breakfast or snack.
Banana Date Muffins
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When your bananas develop brown speckles, they’re ready for action! Freeze them for smoothies or use them to make these delicious banana muffins. With over 5 grams of fiber per muffin, these make a nutritious and filling snack.
2 1/2 cups whole-wheat pastry flour
1/2 teaspoon baking soda
1/4 teaspoon salt
2 ripe bananas, mashed (about 1 cup)
1/2 cup sugar (preferably raw or turbinado)
1 cup soy or other non-dairy milk
1 tablespoon vinegar (such as apple cider vinegar)
1 teaspoon vanilla extract
1/2 cup chopped dates
vegetable oil spray
Preheat oven to 375°F.
In a small mixing bowl, stir together flour, baking soda, and salt.
In a larger bowl, combine bananas, sugar, non-dairy milk, vinegar, and vanilla.
Mix thoroughly. Add flour mixture and stir just to mix. Stir in dates. Fill lightly
vegetable oil sprayed muffin cups 3/4 full. Bake for about 25 minutes until muffin
tops spring back when lightly touched and a toothpick inserted in center of a
muffin comes out clean.
Stored in a covered container in the refrigerator, Banana Date Muffins will keep
for up to 3 days. If longer storage is needed, place muffins in a covered container
in the freezer for up to 1 month. Defrost at room temperature or use a microwave.
Per serving
- Calories: 199
- Fat: 1.1 g
- Saturated Fat: 0.2 g
- Calories from Fat: 4.9%
- Cholesterol: 0 mg
- Protein: 5.4 g
- Carbohydrates: 45.2 g
- Sugar: 18.8 g
- Fiber: 5.3 g
- Sodium: 142 mg
- Calcium: 53 mg
- Iron: 1.8 mg
- Vitamin C: 2.2 mg
- Beta Carotene: 8 mcg
- Vitamin E: 0.6 mg
Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.
Action Item
- Keep fruits and fresh cut vegetables on hand for snacking and for the times
you need rescuing from a “level three” hunger attack.
- For additional healthy recipes, check out www.nutritionmd.org/recipes.
This article is the ninth in a monthly series of articles that will appear on ExploreSpring.com during 2009. It may not appear in whole or in part elsewhere without the author’s permission. It is not intended to diagnose or treat. It was submitted to ExploreSpring.com by Cindy Simpson of WellnessQB - “Making wellness quite basic to educate, inspire, and encourage you to reach your ideal health potential.” Cindy is a health educator, and has completed the certification program by Dr. Pam Popper of The Wellness Forum. Your comments and questions are welcome via email.
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Posted on Sep 23, 2009 19:13pm by CSimpson
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