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No Refined Sugar Blueberry Banana Muffins

March 2, 2018

 

 

Yields:  12 muffins      Prep Time:  15 minutes       Total Time:  45 minutes

 

No refined sugar and filled with potassium, fiber and iron, these muffins are naturally sweet and perfect for a satisfying healthy breakfast, snack or tasty treat!

 

Ingredients

3 ripe bananas (about 2.5 cups)

1 egg

1/2 cup quality honey

1/4 cup avocado or vegetable oil

1 teaspoon pure vanilla extract

1 cup whole wheat flour

1/2 cup old fashioned rolled oats

2 teaspoons baking powder

1/2 teaspoon salt

1/2 cup frozen mini blueberries*

 

*Mini blueberries are not always available or easy to find. I just prefer them as they don’t take over the muffin, and my kids aren’t fans of the larger ones in the muffins.  If the larger blueberries are all you can find, it probably wouldn’t be a huge difference.

 

 

Directions

1. Preheat oven to 375 degrees Fahrenheit.

 

2. Mash the bananas, then add honey, oil, vanilla, and egg.  Mix together until well combined.

 

3. Add in whole wheat flour, oats, baking powder and salt.  Mix well.

 

4. Fold in frozen blueberries and gently combine.

 

5. Line 12 large (regular, not mini) muffin cups with a baking cup liner.  I prefer to use parchment paper liners that are bleach free, environmentally friendly and sustainably manufactured.

 

6. Fill cups 3/4 of the way full and bake at 375 degrees for about 18-20 minutes until cooked all the way through.

 

7. Let cool and enjoy.  I prefer to store in the refrigerator for up to 3 days.

 

I decided to give up refined sugar for the Catholic season of Lent, partially because the day before it started, I succumbed to one too many Girl Scout cookies. I needed a little mindfulness with my eating, so one day at a time, I am looking to find alternatives to refined sugar snacks and treats. 

 

It’s really not easy to eat on the run when you’re watching your sugar intake, as so many packaged foods – even the so-called healthier ones – have sugar in the first few ingredients.  Sometimes the names sound fancy like, evaporated cane juice, cane juice, cane juice solids, which are all the same as plain sugar. 

 

Anyway, there is honey, which stills breaks down into simple sugars, but it also has other benefits such as minerals and antioxidants.  Don’t get me wrong. I’m not advocating downing a cup of honey just because it isn’t refined sugar.  I’m just looking for a bit of a healthier alternative.

 

I will say, for better or worse, I have been consuming a lot of bananas, dates, honey and maple syrup!

 

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