Bananas are the most popular fresh fruit in the United States and generally one of the more economical fruits to purchase year-round. They are rich in fiber and potassium which makes them a must for a healthy heart; being low in sodium makes them an even better choice. Because of their potassium and fiber levels, bananas are also great for eye health and can be eaten daily by almost everyone. Over ripe bananas can be frozen and used in ice cream and other desserts, ripe bananas are a regular ingredient in breads, puddings and muffins. This recipe adds walnuts or pecans for added eye and heart health and muffins can be eaten immediately, will keep for a couple of days or can be frozen.
BANANA NUT MUFFINS
3/4 cup all-purpose flour
3/4 cup quick-cooking oats
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/4 teaspoon ground nutmeg
2 large egg whites
1 cup mashed ripe bananas (about 2 medium)
1/2 cup packed brown sugar
1/4 cup fat-free milk
1/4 cup canola oil
½ Cup chopped walnuts or pecans
Combine flour, baking powder, baking soda, oats and spices. In separate bowl, beat egg whites bananas egg whites and liquids together before stirring them into dry ingredients. In a small bowl, beat the egg whites, bananas, brown sugar, milk and oil. Stir long enough to have mixture moistened. Stir in nuts.
Coat greased or sprayed muffin tins and fill 2/3s with batter. Bake at 400 degrees for 15 minutes or until a toothpick stuck on a muffin comes out clean.
For variety, substitute ½ Cup cranberries or raisins for nuts, or try half and half fruit and nuts.
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