These muffins are my family’s favourite. They are deliciously moist, full of flavour and fibre.
Fibre Tip: Each muffin contains 6 g of fibre, which is about 6 times more than a commercial muffin, so don’t go pigging out and eat a half dozen. To put it mildly, you’ll be in for a big surprise about twelve hours later. So just eat one. For little kids – make these in mini muffin tins and serve them one mini or 1/3 of a regular muffin.
Getting your kids involved: mashing the bananas, lining the muffin pan with paper liners, measuring out ingredients, mixing, and depending on their age scooping the batter into the pan.
1 cup (250 mL) whole wheat flour
¾ cup (175 mL) wheat bran
¾ cup (175 mL) ground flaxseed – see notes below
¼ cup (60 mL) chopped dark chocolate or mini chocolate chips
2 tbsp (30 mL) wheat germ
2 tbsp (30 mL) cinnamon
1 ½ tsp (7 mL) baking powder
1 tsp (5 mL) baking soda
1 ½ cups (375 mL) mashed banana, approx. 4 really ripe bananas
½ cup (125 mL) dark brown sugar, packed
¾ cup (175 mL) buttermilk
1 omega-3 egg
1. Preheat the oven to 400F° (200C°). Line a muffin tin with paper cup liners.
2. In a large bowl using a fork or a wire whisk mix together all the dry ingredients: whole wheat flour, wheat bran, flaxseed, chocolate, wheat germ, cinnamon, baking powder, and baking soda.
3. In a medium bowl beat together all the wet ingredients: mashed banana, brown sugar, buttermilk and egg. The mashed banana really needs to be mixed in well.
4. Pour the wet ingredients into the dry ingredients and mix until just combined.
5. Scoop into muffin cups and bake for 20 to 25 minutes or until done. Test for doneness: a toothpick inserted into the centre of the muffin comes out clean.
Makes – 12
Each muffin contains: 180 Calories, 5 g Total fat, 1 g Sat Fat, 0 Trans Fat, 170 mg Sodium, 32 g Carbs, 6 g Fibre, 5 g Protein
Big Cooking Tip
For a moist muffin make sure that the bananas are really ripe.
You want them to look almost all black and be fairly squishy. You can either let your bananas hit this state of ripeness on your counter attracting fruit flies or look in the markdown produce section for some ripe ones; then let them sit on your counter getting even riper.
Freeze any that you won’t be using right away. When it comes time to make these muffins pull out 4-5 of the blackened bananas; tip: freezing really turns them black, thaw them, cut off the tops, and squish them into a measuring cup. Perfect intensely banana flavoured mush; albeit slightly gross looking.
What you’ll need: a coffee bean mill and whole flaxseed
- · Pour the whole flaxseed into the coffee bean mill and pulse until the mixture is coarse looking.
- · Don’t become overzealous and grind them into flour. Just keep pulsing until they look like coarse sand.
- · Once the flaxseeds have been ground store them in a covered container in the fridge, they’ll stay fresh for up to thirty days.
A coffee bean mill is the only thing that grinds up the seeds well enough. Trust me I have tried blenders, food processors, an old fashioned coffee bean grinder and a hammer. The coffee bean mill works the best. For heart health, GI health, and general health you should be eating 1- 2 tbsp (15-30 mL) of ground flaxseed every day for the rest of your life, so in my humble health opinion buying a coffee bean mill is worth the purchase. For more information on Canadian flaxseed check out the Flax Council of Canada.
You can buy flaxseed already ground. It should be in the refrigerated section in the store, unless it is in a vacuum bag and then it will be on the shelf; once opened store all ground flaxseed in the fridge.