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March 16, 2016

Banana Chocolate Chip Muffins with a hit of fibre

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These banana chocolate chip muffins are full of fibre, but they taste really good, so good that they don’t taste like they are healthy or full of fibre.  You are going to be tempted to eat more than one of these banana muffins, say three. Please don’t. Eating three of my recipe for banana muffins all at once is the equivalent of eating all of your required grams of fibre, if you are an adult female, in one sitting. Have one a day, with something to drink and I’m happy, your colon is happy, you’re happy, everybody is happy.

Watch the video from My Left Frying Pan

Dry Ingredients

1 cup (250 mL) whole wheat flour

1 cup (250 mL) ground flaxseed

¾ cup (180 mL) wheat bran

¾ cup (180 mL) oat bran

¼ cup (60 mL) chopped dark chocolate or dark chocolate chips

2 Tbsp (30 mL) wheat germ

1 ½ tsp (7 mL) baking soda

1 tsp (5 mL) baking powder

1 Tbsp (15 mL) cinnamon

 

Wet Ingredients

1 ¾ cup (430 mL) mashed banana, approx. 4 really ripe thawed frozen bananas – see below

½ cup (125 mL) dark brown sugar, packed

1 Tbsp (15 mL) apple cider vinegar and enough 1% milk to make 3/4 cup (see video)

¼ cup (60 mL) water

1 omega-3 egg

  1. Preheat the oven to 400F°(200C°). Line a muffin tin with large or jumbo paper cup liners. Set aside.
  2. In a large bowl using a fork or a wire whisk mix together all the dry ingredients: whole wheat flour, flaxseed, wheat bran, oat bran, chocolate or chocolate chips, wheat germ, baking soda, baking powder and cinnamon.
  3. In a medium bowl beat together all the wet ingredients: mashed banana, brown sugar, vinegar and milk, water, and egg. The mashed banana really needs to be mixed in well
  4. Pour the wet ingredients into the dry ingredients and mix till just combined.
  5. Scoop into muffin cups and bake for 20 to 25 minutes or until done. Tip: this is going to look like you could make 18 muffins, but these whole grain muffins don’t raise that much and to get the full health hit you need to make only 12, no more….

Makes 12

One serving = 1 muffin Per Serving:  222 Calories, 7.3 g Total Fat, 1.6 g Saturated Fat, 0 Trans Fat, 205 mg Sodium, 37.6 g Carbohydrate, 7.4 g Fibre, 15.7 g Sugars, 10.3g Added Sugars, 7 g Protein

 Professional home economist tip:

Have any overripe bananas kicking around your counter? Freeze them whole. Two things happen in the freezing: one you didn’t waste food and two freezing breaks down the cell walls inside the banana so when they thaw they are the perfect consistency for any baked good that calls for mashed ripe bananas.

 

 

 

 

5 Comments on “Banana Chocolate Chip Muffins with a hit of fibre

nicole
March 23, 2016 at 10:02 am

what if i dont have wheat bran and oat bran on hand? will the recipe still turn out?

thx

Reply
Mairlyn
March 29, 2016 at 8:18 am

Hi Nicole,
Oat and whet bran not only offer fibre but they help absorb liquid in the recipe, without these two ingredients the muffins would be very wet and not have much structure.
Hope that helps.
Peace, love and fibre,
Mairlyn

Reply

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