These banana muffins offer a delicious and nutritious way to start your day or satisfy a midday craving. Made with whole wheat flour and naturally sweetened with maple syrup, they strike a perfect balance between indulgence and health. The recipe prioritizes moisture and flavor, making them a hit with both kids and adults.
Зміст
Why These Muffins Matter
Banana muffins are a classic for a reason: they’re quick, easy, and utilize overripe bananas that might otherwise go to waste. This recipe elevates the standard by using whole wheat flour for added fiber and nutrients, along with maple syrup as a healthier sweetener. The result is a treat that doesn’t compromise on taste or well-being.
Ingredients You’ll Need
To make these muffins, you’ll need:
- Ripe Bananas: 2 cups mashed (about 4 large) – the riper, the sweeter!
- Maple Syrup: ½ cup – for natural sweetness.
- Coconut Oil: ½ cup melted – adds moisture and a subtle richness.
- Eggs: 2 large – for structure and protein.
- Vanilla Extract: 1 teaspoon – enhances the flavor.
- Flour Blend: 1 cup all-purpose + ¾ cup whole wheat – for a balance of texture and nutrition.
- Baking Soda: 1 teaspoon – helps the muffins rise.
- Spices: 1 teaspoon cinnamon, ½ teaspoon sea salt, ¼ teaspoon nutmeg – for warmth and depth.
- Walnuts (optional): ½ cup chopped – for crunch and healthy fats.
- Rolled Oats (optional): 2 tablespoons – for a crisp topping.
Making the Muffins: A Step-by-Step Guide
- Preheat & Prep: Preheat your oven to 350°F (175°C) and grease a 12-cup muffin tin or line it with paper liners.
- Combine Wet Ingredients: In a large bowl, whisk together the mashed bananas, maple syrup, melted coconut oil, eggs, and vanilla extract.
- Combine Dry Ingredients: In a separate bowl, whisk together the all-purpose flour, whole wheat flour, baking soda, cinnamon, salt, and nutmeg.
- Mix & Fold: Add the dry ingredients to the wet ingredients and gently stir until just combined. Avoid overmixing to prevent tough muffins. Fold in the chopped walnuts if using.
- Fill & Bake: Evenly divide the batter into the prepared muffin cups (about ⅓ cup per muffin). Sprinkle with rolled oats, if desired.
- Bake & Cool: Bake for 20-25 minutes, or until a toothpick inserted into the center comes out with a few moist crumbs. Let cool in the pan for 10 minutes before transferring to a wire rack.
Storage & Freezing
These muffins stay fresh at room temperature in an airtight container for up to 4 days. For longer storage, freeze them for up to 3 months. Thaw overnight in the refrigerator or quickly in the microwave.
Recipe Breakdown
Prep time: 10 minutes
Cook time: 20-25 minutes
Total time: 30 minutes
Yields: 12 muffins
Nutrition (per serving): Approximately 256 calories, 13g fat, 33g carbs, 4g protein.
These healthy banana muffins are a testament to the idea that delicious and nutritious can coexist. Whether enjoyed for breakfast or as a snack, they offer a satisfying and wholesome treat.
