Banana Walnut Flax Muffins

Wake up to a healthy muffin!

Ingredients:

1 1/2 cups whole-wheat pastry flour

¾ cup flaxseed meal

1/2 cup granulated sugar

1 tsp baking soda

1/4 cup egg substitute or 1 egg

1/2 cup applesauce (natural no sugar added)

1 cup raw mashed bananas

1 tsp vanilla extract

2 tblsp non-fat vanilla yogurt

1/2 cup walnuts, chopped

Cooking Directions:

1) In a large bowl, mix together flour*, flaxseed meal, baking soda, and sugar.

2) In separate bowl, mix egg substitute (or 1 egg), applesauce, bananas (approximately 3 medium or 2 large), vanilla extract, and yogurt.

3) Mix wet ingredients into dry ingredients, then fold in walnuts.

4) Use paper muffin cups or spray the muffin pans with non-stick spray.

5) Use a 1/4 measuring cup and scoop batter into one portion.

6) Bake for 20-25 minutes at 350°.

Makes 12 muffins

* Whole wheat pastry flour is the best to use and can be purchased from http://bobsredmill.com, however regular whole wheat flour works well too and is also full of fiber and nutrients, compared to white flour.

Nutrition Lesson: This recipe is a great source of omega-3 fatty acids from flaxseed and walnuts, and a great source of potassium and antioxidants from bananas.

Meal Planning Tips: Double this recipe and freeze muffins for individual defrost and zap in microwave as needed. Serve with fruit and yogurt.

Nutrition Information:

Serving Size:  1 muffin (98 g)

Calories: 133.5

Total Fat:  5.6 g

Fat Calories:  48.8

Saturated Fat:  0.4 g

Cholesterol: 0 mg

Sodium: 116.4 mg

Total Carbohydrates:  19.5 g

Dietary Fiber:  3.4 g

Sugars: 11.8 g

Protein:  3.4 g

Fat Calories: 48.8

By Cheryl Winter, MS RD, MS APRN, CDE, BC-ADM, FNP-BC

 

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