This “breakfast on-the-go” is a heart healthy muffin with the flavor of rich banana bread. These muffins make an excellent pre workout snack!
Bananas are a good source of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since one medium-sized banana contains a whopping 400-plus mg of potassium, the inclusion of bananas in your meal plan may help to prevent high blood pressure and protect against atherosclerosis.
Bananas are a fascinating fruit in terms of their carbohydrate and sugar content. Even though bananas are a fruit that tastes quite sweet when ripe—containing 14-15 grams of total sugar—bananas receive a rating of low in their glycemic index (GI) value. GI measures the impact of a food on our blood sugar. This low GI value for bananas is most likely related to two of their carbohydrate-related qualities.
The fiber (and pectin within the fiber) helps regulate the speed of digestion, and by keeping digestion well-regulated, conversion of carbohydrates to simple sugars and release of simple sugars from digesting foods also stays well-regulated.
Ingredients
- 4 cups instant oats, or regular oats broken up
- 1 tablespoon ground cinnamon
- 1/2 teaspoon ground cloves
- 1/2 teaspoon sea salt
- 1 teaspoon baking powder
- 1/2 cup walnuts, broken up
- 3 ripe average sized bananas, peeled
- 1/2 cup applesauce
- 2 eggs
- 1/4 cup raw honey
- 1 tablespoon pure vanilla extract
Instructions
- Preheat oven to 350°F.
- Line a muffin tin or spray it with non stick spray.
- In a large bowl mix together the oats, spices, salt, baking powder, and walnuts.
- In food processor mix together the bananas, applesauce, eggs, maple, and vanilla until it is smooth.
- Pour the oat mixture in and stir to combine. Do not over-mix. Merely mix until combined.
- Scoop into the muffin tin.
- Bake for approximately 12 minutes.
