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Double-Chocolate Banana Muffins
Used with permission from the Healthy Starts Here! Cookbook
Alterations should be made to fit with your dietary needs. Please consult with your medical team before you attempt to make this recipe.
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Double-Chocolate Banana Muffins. Makes 12 muffins
1 cup (250 mL) whole wheat flour
1/4cup (185 mL) wheat bran
1/4cup (185 mL) ground flaxseed (see page 13)
1/4 cup (60 mL) natural cocoa powder (see page 12)
2 tbsp (30 mL) wheat germ
2 tbsp (30 mL) cinnamon
1 1/2tsp (7.5 mL) baking powder
1 tsp (5 mL) baking soda
1/4 cup (60 mL) chocolate chips with at least 60% cocoa mass
1 1/2 cups (375 mL) mashed very overripe bananas
1/4 cup (185 mL) packed dark brown sugar
1/2 cup (125 mL) 1% plain yogurt
1/4 cup (60 mL) skim milk
1 omega-3 egg (see page 13)
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Instructions
- Preheat the oven to 400°F (200°C). Line a 12-cup muffin pan with paper liners.
- Whisk together the flour, wheat bran, flaxseed, cocoa powder, wheat germ, cinnamon, baking powder, and baking soda in a large bowl. Stir in the chocolate chips.
- In a medium bowl, beat together the mashed bananas, brown sugar, yogurt, milk, and egg. The mashed bananas really need to be mixed in well.
- Add the banana mixture to the flour mixture and mix just until combined.
- Divide the batter evenly among the muffin cups (I use a 1/4-cup / 60 mL ice-cream scoop with a release lever).
- Bake until a toothpick comes out clean, 20 to 25 minutes. Let the muffins cool in the pan on a wire rack for 5 minutes.
- Remove the muffins and let them cool completely on the wire rack.
- Store the muffins in an airtight container for up to 2 days, or freeze them for up to 2 months.
- Per serving: 208 calories, 5.8 g total fat, 1.6 g saturated fat, 0 g trans fat, 168 mg sodium,
- 37.7 g carbohydrate, 6 g fibre, 18.9 g sugars, 6 g protein
- Diabetes Food Choice Values per muffin: 2 Carbohydrate, 1 Fat
These muffins are a spin on my family’s favourite Banana Chocolate Chip Muffins from Ultimate Foods for Ultimate Health . . . and don’t forget the chocolate! They now have natural cocoa powder and wheat germ, making them a whole-grain muffin that’s yummier and more heart healthy than before. Be warned: each muffin contains 6 grams of fibre, which is about six times more than a commercial muffin, so don’t go pigging out and eat half a dozen. To put it mildly, about 12 to 24 hours later, you’ll be in for a big surprise!
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