Honey and Banana Oat Muffins
Yields: about 12 muffins Prep Time: 20 minutes Total Time: 40 minutes
Super simple and full of fiber, oats and potassium, these muffins are free of refined sugar, sweetened only with bananas and honey. Nutrient dense, they are a perfect start to any morning!
2 bananas, ripe and mashed
1/4 cup quality honey
4 ounces unsweetened applesauce (same as little prepacked cup – or about 1/2 cup)
1 teaspoon pure vanilla extract
3 tablespoons avocado oil (or preferred oil)
3/4 cup oat flour (can also take old fashioned oats and grind in a coffee grinder)
1 cup whole wheat pastry flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
3/4 teaspoon ground cinnamon
Honey Cinnamon Topping (optional)
1 1/2 tablespoons quality honey
1/4 teaspoon ground cinnamon
1. Preheat oven to 350 degrees Fahrenheit.
2. Mash bananas and mix in applesauce, egg, vanilla, avocado oil and honey. Combine well.
3. In a separate bowl, combine oat flour, whole wheat pastry flour, baking powder, baking soda, cinnamon and salt.
4. Slowly incorporate dry ingredients into banana mixture until well blended.
5. Line large muffin tins with paper cups (I prefer unbleached parchment paper cups) and fill tins a little more than 3/4 of the way to the top. If using honey cinnamon topping, mix together in a small bowl and drizzle evenly over all of the muffins.
6. Bake at 350 degrees for 16 -18 minutes. Remove from oven, let cool and enjoy! Muffins are best kept in the refrigerator to preserve freshness, but can be left on the counter for up to 3 days.
Bananas seem to go faster in our house than any other food (besides chocolate of course)! Especially when the kids are home, bananas are easy to grab to eat on the go, to freeze for banana ice cream, and my favorite, bananas are incredibly handy in baking.
Mornings often seem a little chaotic in our house, and really, I just want to enjoy my coffee. I pour it and it’s too hot to actually drink, so I leave it on the counter while I do “one thing” so it can cool just a smidge. Of course, my plans go awry, and half and hour later, my coffee is cold, someone is crying, and my attention is urgently needed in the bathroom where the cat fell in the toilet.
Luckily, that’s not every morning. And to be fair, I have pretty helpful kids. However, despite even the best day going smoothly, I still love when breakfast is quick, easy and healthy. The first two requirements can be met easily, but the healthy part can be challenging.
These muffins have no refined sugar, which is important to me, especially as the kids start the day. Equally, they have oat flour, bringing a rich source of iron and fiber. Plus, oats are high in beta-glucan, which is important for immune health. Whole wheat flour (as opposed to white flour) helps slow the release of glucose in the blood stream, avoiding a “sugar rush” (and therefore, crash, later on). Whole wheat flour also has many nutrients such as B vitamins, zinc, folate and copper.
Just for fun, I mixed a little honey and cinnamon and drizzled it over the top of each muffin before baking. My oldest thought this did nothing, while my 5 year old though it was fantastic. And as for my youngest, I just had to stop her from eating the wrapper!